- CFG community raised 2,000. We are so proud of the hardwork of our coach Catherine Lewis and members Dan Michitsch and Stefanie Fitz . Please make sure to encourage and support them throughout the next few days before they head down to Miami for Wodapolpollza competition.
- Reminder that Gymnastics Class starts tonight night 7-8 PM. Anyone who is interested just show up and get gymnasty with Coach Meg!!!
- As most of you know the streets are extremely messy, which has caused the gym to be extremely messy in the front area. Please bring an extra pair of shoes with you to the gym, and please change into them on the front. Please do not wear any wet shoes into the warm up area or the bathrooms. Please keep all wet shoes by the gate. Thanks for your cooperation:-)!
Upper Body Flow
Then…,
30 Wall Rotations (Total)
Then…,
Complete Two Sets
Bench Press x 20, 155/55+#
Then…,
EMOM x 5:00
Seated SA Db Press – 8 e/s
Then…,
EMOM x 5:00
10-20 Cossack Squats
Then…,
For Time
50 Step Ups, 24/20”
25 Strict Pull-ups
50 KB Cleans, 25 e/s
25 Cal Row or Bike
Extra Credit
RC x 8
+
Complete Three Sets
DB or Barbell Step Up, 20”
8-10r e/l do not alternate.