CF Xpress Class at 6:15am! Who’s going to show?? We are also having Couch 2 Fit at that time…
Classes at 5:15am, 8:30, Noon, 4:30, 5:30, 6:30 and Barbell at 6:30! Show up and Do Work!!
Strength
Halting Snatch: Hi hang, hang: 7×2 @ 75%
*On the way to the hi-hang position, 3s halt at knees (focusing on proper position)
ADV: SAME
WOD
20min EMOM (5 rounds of the following movements)
2min-200m run
2min-25 weighted Sit-ups (53/35)
2min-20 Wallballs (20/14)
2min-15 Box Jumps (24/20)
**Athletes have two minutes to complete the reps; the rest is “rest” time; complete movements as quickly as possible-challenge yourself to finish each round a little bit faster than your best time
Advanced WOD
14.1
AMRAP 10
30 DU
15 Power Snatch 75/55
TEC WOD
15x100m sprints – REST 1min between sprints! Total time is the score
Bonus Work
3x30sec dead hang from rig, 3×30 flutter kicks, 3x1min wall sits
Happy Tuesday!
Work Hard, Eat Clean, Be Blessed
