WEDNESDAY 7.27.2016 WOD

REMINDER: The gym will be closed this Saturday from 2-4pm for the Muscle Up Clinic WARM UP: P1 will Row until P2 is finished with the following then switch: Bear Crawl Length of Gym Down Walking Lunge Back Bear Crawl Length of Gym Down Walking Frankenstein Back...

MOVEMENT ASSESSMENT DAY TOMORROW

Hey Everyone! Brian and Josh from Advanced Therapy and Performance will be putting on a Movement Assessment Day on Wednesday July 27th, where they will be offering free movement/orthopedic screens to CFS members/staff, with a follow up plan to improve movement...

TUESDAY 7.26.2016 WOD

WARM UP: P1 Rows 2 Min P2 does AMRAP of: 10 Pushups 10 Hollow Rocks 10 Air Squats 10 Glute Bridges Switch. Each Partner will Row once. 1 Thoracic MOB and 1 Shoulder MOB Barbell Warm Up: 2 RNFT 5 Snatch Grip Deadlift 5 High Pulls 5 Power Snatch 5 Drop Snatch PART 1: 12...

MONDAY 7.25.2016 WOD

WARM UP: Bear Crawl Length of Gym Walking Lunge Back then… 2 Rounds: 10 DB Thrusters (hold single DB under chin) 10 Glute Bridges Hip & Ankle MOB PART 1: 10 Min EMOM Min 1: 10 Walking Lunge with Bumper Plate OH + 5 OHS with Bumper and Hold for 1 Sec Hold in...

SUNDAY 7.24.2016 WOD

Friday was Nolan’s last class with us. The Noon class will miss you! WARMUP: Jog 2 Laps Dynamic Warmup 1/2 Tabata Bottom to Bottom Air Squat Holding Light Dumbbell in Front Rack (Use a Medball if Needed) + Shoulder Mobility TEMPO WORK: As a group Complete 1...