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Training for Saturday, September 12th

No WEST SIDE comp this Saturday!   CFWS It’s Cate and Tim’s Birthday! Can you guess who is 39 and who is 50!! 🙂 There will be post WOD Cupcakes!

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Training for Friday, September 11th

Group Circle   Warm Up   Strength 15 minutes to work on the Sleds! Let’s PUSH and PULL!!   Workout of the Day 9/11 HERO WOD Hero WOD “343″ in

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Training for Thursday, September 10th

CFWS   Group Circle   Warm Up Superset the following: 3 x 12 of: Banded Good Mornings Banded Pass Throughs -Then- 6 min AMRAP Run 200m 30 Double Unders/60 Singles  

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Training for Wednesday, June 9th

Group Circle   Warm Up   Strength 15 minutes to complete: Front Squat 6s x 2r @ 80%+   Workout of the Day 21 min EMOM: 1st min: :45sec of

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Training for Tuesday, September 8th

CFWS   Group Circle Warm Up Strength/Skill: 15 minutes to work on the KIP!!! Kipping Technique work!   Workout of the Day 6 Rounds for Time: 10 Pull Ups 15 

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Training for Monday, September 7th – LABOR DAY!!!!

Limited Hours Today – 9am and 10am classes only!!   Group Circle   Warm Up 3 Rounds: 7 Burpees 10 Air Squats 15 Banded Good Mornings   Strength 15 mins

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Training for Saturday, September 5th

Reminder: NO WEST SIDE COMP! Back at it next week!   Holiday Hours – Sunday – CLOSED Monday – 9am and 10am (HERO WOD TIME!)   CFWS 24 min OTM

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Training for Friday, September 4th

Group Circle   Warm Up   Strength 15 minutes to complete: Back Squat 5s x 3r @ 75-80% of 1RM   Workout of the Day 12 Rounds of the following:

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Training for Thursday, September 3rd

CFWS   Group Circle   Warm Up Run the Small Block -then-     Strength 15 minutes to complete the following: 1 Power Clean + 1 Push Press – Work up

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Training for Wednesday, September 2nd

Group Circle Warm Up   Strength 15 mins to complete the following Super Set: RDL 4s x 5r @ 70% of your 1RM Clean Banded Pull Aparts 4s x 10

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