A. Yoga this week; will start at 7:45am. Few minutes early, as Allison will be heading to her Level 3 Thai Yoga Certification. . .Day 1. Mark your calendars and be on time. Upcoming Events: A. Nov 9th – In House Team Competition at CFF. Check our Private Group for registration Link. Sign up! This …
Buy In: 2 rds of 200m Run 5 Pullups 10 Air Squats 15 Situps + Movement Prep & Mobility – coach led *20 min max total on above Team WOD: teams of 2 A. AMRAP 3 – Back Squats 225/153 rest 3 min B. AMRAP 3 – C2B Pullups rest 1 min C. AMRAP 6 …
Team WOD: A. #’d Pullups – Climb to heavy single + Drop sets of 3-5 #’d B. Teams of 2: 3 rds each; 12 Hang Power Clean 6 Push Jerks *1 goes , then the next, rotating through rounds then, 100 Wall Balls (20/14) 75 Burpee Slam Ball pass’s (over 24′ box) 50 T2B
Team WOD – 9a A. Class Warmup – same as other phases B. Teams of 2: Complete 50 Pullups (weighted, ascending in weight each set) (break up however you choose) 75 Ring Dips (weighted, ascending ^) rest C. 3k Row (swapping every 300m, 5x each) – max effort pulls, 1/1 rest 150 Burpees 75 Double …
