* New Movement and Aerobic Capacity Class starts this Monday @ 5:30 PM Here

** All classes are cancelled this weekend for the CF Gymnastics Cert. There will be open gym Saturday and Sunday from 7:00-8:30 AM, there will be a workout programmed so come in!

WOD:

1) AQAP:

50 Pull-ups

150 Wall Balls 20/14

30 Power Snatch 95/65

Extra Work:

2) Farmers Carry: 400m

Heavy as possible. Keep it under 10 minutes.

3) Pistol Squats: 10 minutes Practice

Work on any facet of a Pistol Squat, including mobility.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE