Monday, September 14th

CFSC Update
We are happy to announce that we will now be offering Open Gym on Sundays from 11 am-12 pm. Below are some of the guidelines for open gym:
-Come to the gym with a plan or ask a coach to help with one.
-Complete your workout and have your lane cleaned up by 12 pm.
-Sign-up for Open Gym.
-There will be limited coaching due to Coaches staying in the Coaches box.
Tabata Warm-up
High Knees
Alternating Downdog toe touch
Seated Banded Row
Supermans
Strength
5×5 Deadlift *pyramid to heavy 5 rep
then 100 Banded Good Mornings.
WOD
12 Min AMRAP:
3-6-9-12-15…..
Hang Power Clean (135/95)
HRPU
*Add 3 reps to every set until 12 mins is up.
 
 

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