WEEKEND NEWS

Saturday

9:30am – Free Community Workout

Sunday

10am – The Hero Course at CFCP

dynamic movement prep

Group warm up

Skill
For quality
3-5 Rope climb ascents

3 minutes of plank.

Strength
Deadlifts
3-3-3-3 start work sets at 60% adjust by feel

Wod

“Jackie”
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Mad mobi
Knee on the wall
Roll calf bb
Press ups
Thoracic ext