In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
Skill / Strength / Work-Up
Run Warm Up & Movement Prep
WOD
25 min AMRAP
400 m Run
10 Pull-Ups
20 Push-Ups
30 Air Squats
MONDAY: Back Squats, Running, A. KB Swings & Box Jumps
TUESDAY: Handstand Push Up/Walk Walk, Single Unders, Sit-Ups & DB Thrusters
WEDNESDAY: Rope Climb, Deadlift & Burpee-Over-Bar
THURSDAY: Running, Pull-Ups, Push-Ups & Air Squats
FRIDAY: BB Complex (Snatch, Hang Snatch & OHS) & Tuck-Ups
SATURDAY: “Badger” – Squat Cleans, Pull-Ups & Running
SUNDAY: Open Gym
CFJG House Party Competition – NO CLASS TODAY!
Come support the competing teams! Bring your friends, family, etc. to cheer everyone on!
WOD
5 Rds For Time:
200 m DB Carry
15 DB Front Squats
Pull Move – 9 Jumping Pull-Ups, 6 Pull-Ups, or 3 Bar Muscle Ups
Skill/Strength:
Build to 3 heavy hang snatch
20 min
WOD:
RandyÂ
75 power snatch
75/55
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
