Friday, August 24, 2012

: Closed this weekend except for 7 AM class Sat & 6 PM class Sun.  CF Kids at Tanyard Creek Park Sat @ 9:00 and 9:30.  Adult fun to follow at 10 AM.

Workout of the Day

Before Class or In Warm up:
10 Candlestick Rolls
Hold for max time at top of CTP Pull-up position, not to exceed 1 minute. 

EMOM for 10 minutes (either at a fixed weight, or gradually increasing the weight)
3 Push Press
Concentrate on good technique.  Torso stays vertical during dip drive, drive comes through heels. 

5 rounds:
10 CTB pullups
20 KB swing (2/1.5 pd)
30 wall balls(20/14)
40 double unders

3 min rest btwn rounds


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