by CFS | Jul 2, 2017 | News
Wear your best American colors on Tuesday to celebrate the 4th!! Warm-up Coach’s choice WOD prep Stone to shoulder. Work up to a heavy single. WOD “Hit me with your best shot” AMRAP 20 Teams of 2 10 Sand Bag Zercher Reverse Lunges (5/side)(50,35) 10...
by dperugi | Jul 1, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Evil Wheel Cal Bike (Just Arms) (30, 20) 4 Rope Climbs 500 M Row Cal Bike (Just Legs) (30, 20) 4 Rope Climbs 500 M Row Cal Bike (30, 20) Post WOD Couch Stretch 2 minutes per...
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