* 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) Front Squat: 1 reps Every 1:00 x 12 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Barbell Back Rack Lunges: 3/side Every 2:00 x 4 sets

This should be done as a continuation of your Front Squats starting at 12:00 on the clock. Start around 30-40% of your 1RM Back Squat and build as deemed fit. Alternate legs each rep.

3) 4 rounds for Max Reps:

40 seconds Assault Bike Calories

20 seconds Rest

40 seconds Burpees

20 seconds Rest

40 seconds D-Ball Over Shoulder 70/50

20 seconds Rest

Keep cumulative count of reps.

Extra Work:

4) Hip Extension: 4 sets of 10

Rest 90-120 seconds between sets. Add load if able.

5) Single Leg Kettlebell Deadlift: 3 sets of 12/side

Rest 90-120 seconds between sets. Heavy as possible. Perform all 12 reps on 1 leg before switching.

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