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Training for Wednesday, October 14th

Group Circle   Warm Up 7 min AMRAP: 10 Box Jumps 10 Hand Release Push Ups   Strength 15 minutes to complete: Bulgarian Split Squat 5s x 6r each leg using

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Training for Tuesday, October 13th

Group Circle Warm Up AMRAP 8 minutes 20 Double-unders 5 Push Ups *Use this time to practice those Double Unders!!   Strength/Skill 15 minutes to accumulate 3 minutes in the L

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Training for Monday, October 12th

Group Circle   Warm Up 3 Rounds: 10 Banded Good Mornings 10 DB Push Press (LIGHT!) 10 Passthroughs with Dowel     Strength 15 minutes to complete: RDL 6s x

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Training for Saturday, October 10th

Group Circle   Warm Up   Workout of the Day 5 Rounds for Time: 20 OH Lunges (use a plate, or a paid of DB’s, or a KB! Get creative!!!)

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Training for Friday, October 9th

LAST DAY OF TEST WEEK!!!! It has been a great week! So proud of everyone!!   Group Circle   Warm Up   Strength 15 minutes to establish: Bench Press 1RM

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Training for Thursday, October 8th

CFWS  – Day 4 of TEST WEEK! Keep up the Good Work!!!   Group Circle   Warm Up Big Block -then- 25 Jumping Jacks 20 Air Squats 10 Burpees 20

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Training for Wednesday, October 7th

Day 3 of TEST WEEK! Crushing it!   Group Circle   Warm Up   Strength 20 minutes to complete: Back Squat 1RM   Workout of the Day “Annie” 50-40-30-20-10 Double

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Training for Tuesday, October 6th

CFWS – Day 2 of TEST WEEK!!   Group Circle   Warm Up   Skill/Review Max Effort Pull Ups Max Effort Push Ups Max Effort Air Squats Max Effort Sit

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Training for Monday, October 5th

It is TEST WEEK!!!! It is time for PR’s and fun Benchmark Workouts!!!   Group Circle   Warm Up   Strength 20 minutes to find: 1RM Press + 1RM Push

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Training for Saturday, October 3rd

There are NO CLASSES today as it is the 3rd Annual Battle on Admiral! Come on by to check it out!!!   If you need an at home work out,

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