Monday May 5th


MUST READ

Ok gang, the CFNWA coaching staff met yesterday to cover a ton of stuff. One of the things we touched on and decided to change is how we warm up. From here on out CFNWA will have a standard warm up. This warm up should be done before your designated class starts or get as much of it done as you can. I understand not everyone will be able to finish it, or your work schedule doesn’t always allow it. Some folks struggle to get to the gym on time let alone early enough to warm up. This standard warm up is nothing more than to get your heart rate and core temp up. At the designated class time we will start a formal warm up, which will focus on the techniques/movements in the workout of the day. We strive to provide the best product you can get for your money. Here is an example of how a day will flow:


Before Class - Standard Warm up
300m Run/Row
10-15 reps of
Samson Stretchor some type of mobility
OHS with w PVC or BB or Lunge + PVC pass
Sit-ups
Hip extension
Burpees
Scorpions

*Get as much done as you can before class starts


Class Time- Reps focusing on technique. This will also allow you to get warm more specifically the muscle groups for the day’s workout. This will last approximately 10 minutes.

This will allow athletes new or seasoned time to either understand the movement better, or become more proficient.


WOD
3 RFT of
400m Run
10 Front Squats 185/135 (Taken from floor)
5 Wall Climbs

*CA- Squat Clean Thrusters 205/155 or 185/135
No Wall Climbs


Cash Out
MEUB
MU (Looking for at least 15reps) or C2B PU (looking for 25-30 reps)
Once you break complete 5-10 weighted GHD Sit ups (Medballs 4#,6,8,10,12, or 14#)


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