SATURDAY 7.23.2016 WOD

Congratulations Jay and Lyndsey, and welcome baby Owen to the CFS family! WARM UP: 1 RNFT 10 Pause Air Squats 10 T – Pushups 10 Dead Bugs 10 Beat Swings Bear Crawl Length of Gym 1 Thoracic MOB and 1 Front Rack MOB Barbell Warm Up: 2 RNFT 3 RDLs 3 Muscle Cleans 3...

FRIDAY 7.22.2016 WOD

WARM UP: With a Partner. P1 will Jog 1 Lap. P2 will Row until P1 finishes run. Switch. 2 RNFT P1 Completes 10 Wall Balls then P2 Completes 10 Wall Balls…. P1 Completes 10 Russian Swings… P1 Completes 5 Burpees…. Thoracic and Shoulder MOB PART 1:...

THURSDAY 7.21.2016 WOD

WARM UP: Agility Ladder and Dynamic Stretches Shoulder Y-T-W with Light Plates PART 1: 35 Min AMRAP NFT 1 TGU on R & 1 on L :10 Handstand Hold – aim to take feet off the wall and practice free standing. Advanced practice holding free handstand (not walking)...

WEDNESDAY 7.20.2016 WOD

WARM UP: Jog 1 Lap Bear Crawl Length of Gym Down Walking Lunge Back Burpee Broad Jump Length of Gym Down Bear Crawl Backwards Back Jog 1 Lap Sprint Hill Walk Back In 1 Thoracic MOB & YTW Prep with Light Plates PART 1: 10 Min AMRAP NFT 6 OH Walking Lunge –...