WOD – Thursday 4/14

Warm-up 2 to 4 minutes in Z1 Then 5 minutes of 5 push-ups 10 air squats 5 strict pull-ups or ring rows Mobility Lung prep – ankles and quads Strength A1. Bulgarian split squats – 6 to [...]

WOD – Wednesday 4/13

Warm-up 3 rounds :15 bar hang – focus on opening armpits, everything tight, toes pointed :15 kip swings – focus on head through, think small kips here 10 stict press from the front [...]

WOD – Tuesday 4/11

Warm-up Tic Tac Toe game with Wall Balls – Make squares in front of room & make 2 lines down the alley’s – Use tape to distinguish lines – 3 people from each team [...]

WOD – Monday 4/11

Listen, CFP loves your kids. We love having them here and enjoy when you share the importance of fitness with the next generation of Spartans. But if you could just make sure that the lights are [...]

WOD – Saturday 4/9

Warm-up 2 to 4 minutes in Z1 Then, 5 min of “Cindy” 15 air squats 10 push-ups 5 strict pull-ups Mobility CFP squat mobility Strength Back Squat – work up to a 2RM + 2×1@95% [...]

WOD – Friday 4/8

Warm-up 2 to 4 min in Z1 (run, row or bike) Then 5 min of… :20 HS walk, shoulder taps, or HS holds 10 lunge w/plate OH (25/15#) 5 burpee broad jumps 10 G2OH w/plate Mobility Quick group [...]

WOD – Thursday 4/7

Warm-up 2-4 minutes in Z1 Then 5 min of… 10 KB SDLHP 5 Samson stretches 10 KB swings 5 inchworms Mobility Posterior chain prep Strength A1. Deadlift – build up to a heavy 3, then [...]

WOD – Wednesday 4/6

Warm-up Spend 2-4 minutes in Z1. What is Z1 you ask? Then 5 min AMRAP of, 10 ring rows 5 push-ups 10 air squats Mobility Lax ball and banded shoulder mobility Strength Push Press – find a [...]

WOD – Tuesday 4/5

Warm-up Spend 2-4 minutes in Z1 Then, 2 rounds; 1 w/PVC and 1 w/empty barbell 5 down and finish w/high pull 5 high hang muscle snatch 5 hang power snatch 5 OHS 5 snatch balances Mobility PVC [...]

WOD – Monday 4/4

Tonight the Stronger, Faster Healthier rep will be in to sample products during our night time classes. If you are looking for a new protien, give this one a try. Amazing product. Warm-up 2 to 4 [...]

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