Weekend News
Saturday
9:30am – Free Community Workout
Sunday
10:30am – Skillz & Sprintz at CFCP
NEW SATURDAY PROGRAM STARTING August 13th
more details to come
Dynamic warm up
Group warm up
50 heavy Russian KB swings for quality
Skill
rope climbs and variations
Strength
3 position cleans (hip/hang/floor)
3-3-3-3-3 70-80%
Wod
For time
150 double unders
40 toe 2 bar
30 overhead squats 95/65
20 hspu
Mad mobi
Roll calves w bb
Press ups
Pigeon
Hamstring up n over