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Training for Tuesday, April 14th

CFWS   Warm Up   Strength 15 minutes to complete Turkish Get Ups – 5 set of 2 reps per each side using a KB or DB. Try to work

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Training for Monday, April 13th

Group Circle   Warm Up 3 Rounds: 10 Wallballs 15 Flutter Kicks 100m Run   Strength 15 minutes to complete Front Squat: 4 x 10 (Make them heavy!)   Workout of

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Training for Saturday, April 11th

Owen’s 28th Birthday who was kindly born in 1987!!! Buy In 400m Run then complete the following: 87 Hang Power Cleans (45/35) 28 Burpees 87 Lunge Steps 28 Burpees 87 Back

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Training for Friday, April 10th

  CFWS   Group Circle   Warm Up 3 Rounds to Just Move: 15 Air Squats 20 Scorpions (10 each side) 25 Jumping Jacks 30 feet of High Knees —–>

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Training for Thursday, April 9th

CFWS Group Circle Warm Up   Strength Snatch!!! 8 min EMOM complete 2 Snatches   Workout of the Day 15 min AMRAP 200m Run 12 Burpee Pull Ups 12 OH

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Training for Wednesday, April 8th

  Group Circle Warm Up 3 Rounds for Fun 10 KB Swings (light!! It is a warm up and all the way over head!) 10 KB Goblet Squats 10 KB

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Training for Tuesday, April 7th

CFWS Group Circle Warm Up Str: Seated DB press: 4s x8r AHAP Workout of the Day 50 DU/150 Single Unders -then- 10 min AMRAP 5 CTB pull ups 10 Push

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Training for Monday, April 6th

Group Circle Warm Up 3 Rounds 10 Air Squats 20 Mountain Climbers 30 sec Wall Sit   Strength 15 minutes to complete Back Squat 5 x 5 @ 80% of

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Training for Saturday, April 4th

Group Circle Warm Up Workout of the Day 21 minute AMRAP 10 Dumbbell Ground to Overhead 10 Dumbbell Push-ups 200m Sprint -then Rest 2 minutes- For 10 minutes, every 2

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Training for Friday, April 3rd

CFWS Group Circle Warm Up Whatever Mitch has up his sleeve!! 🙂   Strength 15 minutes to complete Strict Press: 4 * 5 (increasing weight)   Workout of the Day

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