The Open is coming, and this year its CFP vs CFP! Check the blog for more info.
PBC is Thursdays and Sundays. Come lift some iron with us.
Warm-up
21-15-9
Deadlifts
Push press
Sit-ups
*start w/am empty barbell, add weight if you feel good.
Mobility
Full mobility blast with a coach
Strength
CFP core complex 2.0
:12 hollow hold
:12 v-ups
:12 hollow hold
:12 crunches
:12 hollow hold
:12 butt lifts
:12 hollow hold
:12 hollow rocks
:12 hollow hold
:12 butterfly kicks
:12 hollow hold
x2. Then finish w/30 side plank extensions, both sides.
WOD
“Elizabeth”
21-15-9
Clean (135/95#)
Ring dips
Accessory work
Interval work
500m rows w/2:00 rest between; x5
