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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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Training for Thursday, April 2nd

CFWS Group Circle Warm Up 500m Row -then- 3 Rounds 15 Scorpions 10 Scap Pulls 5 KNE Strength 15 minutes to Clean and Jerk: 2 reps as heavy as possible for

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Training for Wednesday, April 1st – April Fools!!!!

Group Circle   Warm Up 3 Rounds for Quality 10 Box Jump Ups, Step Downs 200m Run 30 sec Plank Hold   Strength 15 minutes to complete RDL 5 *

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Training for Tuesday, March 31st

CFWS Group Circle Warm Up Strength 15 minutes to complete: Deadlift 5 x 5 (increase weight each set) Workout of the Day 15 Min AMRAP 12 GTOH (135/95) 12 T2B

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Training for Monday, March 30th

Group Circle Warm Up 3 Rounds: 3 Inchworm 9 Spiderman 15 Flutter Kicks 20 Mountain Climbers Strength 15 minutes to complete Back Squat 4 x 6 (same weight, go HEAVY)

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Training for Friday, March 27th

CFWS Open Workout 15.5!! It is the last one!! Group Circle Warm Up Rx/Masters 27-21-15-9 reps for time of: Row (for calories) Thrusters (95/65) Scaled 27-21-15-9 reps for time of:

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Training for Thursday, March 26th

CFWS Group Circle Warm Up Strength Snatch balance (into to the movement) then 4 x 2 as heavy as safely possible. Workout of the Day 4 rounds for time 6

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Training for Wednesday, March 25th

Group Circle Warm Up 3 Rounds 10 Flutter Kicks 15 Jumping Lunges 200m Run Strength 15 minutes to complete Front Squats – 10, 8, 6, 4, 2 Ascending weights!! Increase

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