“How you do anything is how

you do everything“

CF One World Cert

 

 

WOD

100 Mountain Climbers

30-25-20-15-10-5 Box Jump 
5-10-15-20-25-30 Kettle Bell Swing

100 Mountain Climbers

WE HAVE A NEW COACH

CONGRATS TO PATTI CHAMBERS SHE IS NOW A LEVEL 1 CERTIFIED CF COACH!!!

YOU REPRESENTED CFA WELL!!!

WOD

DO SOMETHING FUN AND ACTIVE TODAY!!!

HAVE A GOOD WEEKEND SEE YOU GUYS ON TUESDAY

The pyramid….start climbin’

WOD

“The Pyramid”

The first minute do 1 squat, 1 pushup, 1 situp; second minute do 2 squats, 2 pushups, 2 situps, and on and on for 10 minutes.  You will then rest for 3 minutes the clock will then start and you will descend doing squats, pushups and situps to the round you reached in the first 10 minutes.

Your score is rounds and time it took to get down from the last round you made it to.

Countdown….

 

Linda and the rings

WOD

10,9,8……1

Deadlift

Press

Shake it up….roll it!!!

WOD

For 20 minutes

Roll the dice and do 10 reps of what you roll:

1 Burpees

2 DB Cleans

3 Hollow Rock

4 Lunges

5 KB Swings

6 Double Unders

 

Gotta Love It!!!

AMRAP in 20 Min Of

5 DB OH Squats each arm

7 Ring Pushups

10 KB Swings

 

WOD

5 Rounds

9 Deadlifts

15 Thrusters

21 K2E