REMINDERS
1. Free Community Wod – Saturday at 9:30am
2. Barbell Prep with Coach Rafael at CF2222 – Starts January 26th – INFO
3. Gymnatics Class (don’t be scared – lots of upper body and core work) at CFCP – Starts January 25th – INFO
WHAT ELSE????
Zenplanner has an app!!!
Why should you care?
* You can check into class without using the computer
* You can track your workouts and compare scores
* You can see what classes are on the schedule
* Available for Android and Apple phones!
Dynamic warm up
Group warm up
Skill
Wrist push ups warm up
20 Turkish Get Up’s for quality alternating
Strength
Bench press
5-5-5
3-3-3
Wod
Amrap in 8 min
10 Burpeees to a plate
10 power clean and jerks 115/75
Rest 2 min
Amrap in 8 min
16 abmat sit ups
12 c2b pull ups
Mad mobi
Hamstring up n over
Lat stretch band
Roll lats
Press ups