Month: May 2017

  6:00am, 7:00am, 5:30pm strength: front squat 1-1-1-1 WOD: 8 hang power snatch (95/65) 8 burpees 4 toes to bar 12:00 AMRAP

  6:00am, 5:30pm, 6:30pm yoga *those who are carpooling to the FITKIDS class, meet at 6:40pm in front of the box. Otherwise, meet at Golightly Education Center at 7:00pm*

  5:00am 1 on 1, 6:00am, 5:00pm 1 on 1, 6:00pm, 7:00pm level 1 strength: bench press 1-1-1-1 WOD: 30-20-10 over the shoulder toss (slam ball) situps 200m burden

  5:00am 1 on 1, 6:00am, 6:00pm reminder- FITKIDS is tonight at 7pm- those volunteering are meeting at the box at 6:30pm to carpool or at Golightly Educational Center

  6:00am, 6:00pm, 7:00pm 1 on 1 strength: power clean 1-1-1 WOD: 30 double unders 10 power clean and jerks (115/75) 4 rounds

HAPPY BIRTHDAY, Coach Cara!! and Happy Mothers Days to all the CFIS moms! 8:30am Strength: sotts press: 1-1-1 squat snatch: 1-1-1 Trap City Complex practice WOD: TCC: 1 push

8:30am  

  5:00am 1 on 1, 6:00am, 7:00am, 5:30pm strength: front squat 3-3-3-3 WOD: 17:00 clock 1:45 work/:15 transition of – row for calories – dumbbell snatch – 30m run

  5:00am 1 on 1, 6:00am, 5:30pm, 6:30pm yoga WOD: 15 American KB swings 10 chin ups 300m run 5 rounds for time -rest- 8:00 core

  5:00am 1 on 1, 6:00am, 5:00pm 1 on 1, 6:00pm, 7:00pm level 1 Strength: bench press 3-3-3-3 WOD: 5 snatch grip deadlifts 5 overhead squats 5 box jump