Monday 4.11.2016

Thanks to everyone who made time this weekend to swing by the gym and lend a hand; whether for five minutes or all day. Without amazing people like you, CFE wouldn't be where it is today. From the bottom of our hearts; THANK YOU. (Photo of Angela with a couple screws loose, badump psh)

Thanks to everyone who made time this weekend to swing by the gym and lend a hand; whether for five minutes or all day. Without amazing people like you, CFE wouldn't be where it is today. From the bottom of our hearts; THANK YOU. (Photo of Angela with a couple screws loose, badump psh)

Warm Up

Run/Row 400m as a class

3 Rounds:
10 Kips
10 Ring Rows
10 Air Squats

Barbell Work - Squat Specific

Mobility:
1. Hips
2. Quads/Hammy's
3. Lats/Upper Back Smashing

 

Workout

A. Back Squat - E2M x 5 sets x 2 reps, climbing
*Start moderately heavy (say 70/75%) and climb as desired each set

B. "Leadfoot"
For time: (15:00 CAP)
30-25-20-15-10-5
Wall Balls (20/14)
Pull Ups
*200m Run after EACH round.

C. 10 Rounds of: 
:30 Plank Hold/:15 Rest
:30 Bicycle Sit-Ups/:15 Rest

Gatorz Sunglass - Made in the USA