APRIL.28.17

BARBELL RODEO SET-UP WILL START AT 5:30P . **NO 5:30-7:30 CLASSES TONIGHT. All Help is welcome!

 

CF WOD:

A.

Three sets of:

Bench Press x 6-8 reps (*cue no bounce off chest)

Rest 60 seconds

Strict Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps with 3-5 sec hold at top

Rest 60 seconds

B.

For time:

50/30 Push-Ups

400 Meter Run

30 Heavy Kettlebell Swings

400 Meter Run

50/30 Push-Ups

400 Meter Run

30 Heavy Kettlebell Swings

400 Meter Run

APRIL.26.17

BR MEETING AND REVIEW AT 6:30P AFTER YOGA! ALL VOLUNTEERS PLEASE ATTEND.

CF WOD:

A.

Four sets of:

Front-Racked Alternating Reverse Lunges x 8-10 reps each leg

-Rest 60 seconds-

Handstand Push-Ups x Max reps OR L-Seated Dumbbell Presses x 8-10 reps

Rest 60 seconds

B.

4 Rounds:

10 Toes to Bar

20 Wall Ball Shots

40 Double-Unders

April.24.17

THIS WEEK :

  1. WEDNESDAY 26th at 6:30p after Yoga we will have a Station and Judge Review ALL VOLUNTEERS PLEASE ATTEND!
  2. Set-up /clean-up for the BARBELL RODEO will be Friday starting at 5:30p (no 5:30/6:30/7:30 classes) All help is welcome!
  3. OUR BIG DAY is this Sat ! all Volunteers should be at CFC at 7AM.

 

CF WOD: