* 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) Back Squat: 3 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Sets done at at least 80% or heavier.

2) Front Squat: 3 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Sets done at at least 80% or heavier.

3) 3 rounds AQAP:

75 Double-unders

21 Squat Cleans 95/65

12 Strict Handstand Push-ups

Extra Work:

4) Sled Drag: 400m

Light. Focus on walking through your heels and using your butt.

5) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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