Friday the 16th (Intro & Regular Class)

Free Intro to CF Class will start at 1500

A few spots remain, contact us if you are interested in participating.

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Regular Class (1515)

I.

Bench Press

4 x 7 (build-up)

II.

AMRAP (27)

14 HSPU (14 Strict Press AHAP)

14 Alt. Pistol Squats (19 Goblet Squats 53/35#)

14 Evil Wheels

400m Run

14 Chin-ups

14 Box Jumps (30/24″)

14 Mason Twists (45/35#)

300m Run

14 Plyo Push-ups

14 OH Alt. Lunges

14 Stand-ups (25/15#)

200m Run

III.

(a) 3 x 10 GHR

(b) 3 x 40s Hollow Hold