Classes Tomorrow: 530 AM, 630 AM, 9 AM, and 1230 PM. Evening classes are cancelled. The CFW Army is traveling to Bend for the Oregon Winter Games with 13 Athletes. We will post updates. Have a great weekend! Friday January 17, 2013 5 Minute Tissue Prep Warm Up Skills: 3 Rounds Not For Time 3 Wall Walks 6-10 Stationary Dips 5 Bulgarian Split Squat (each leg) w/ Front Racked Barbell WOD: A. 6x 200 M Run (Interval Running with a partner, rest while partner goes) The immediately into… B. L3: 120 Russian KBell Swings #55/35 L2: 100 Russian KBell Swings #45/25 L1: 80 Russian KBell Swings #35/20 *Every time you drop the bell do 2 Strict Pull Ups*** Cash out: 30 Straight Arm Kipping (Focus on feet together in the Hollow and Arch Positions) “Little things make the difference. Everyone is well prepared in the big things, but only the winners perfect the little things.” -Bear Bryant
Posted on: Fri, 17 Jan 2014 04:38:32 +0000