Please register for class online before you come! Thanks!
MOBILITY WITH BRANDON THURSDAYS 5:30-6:00!! Get your pain face ready! Register online. All members. All levels.
There is a sign up sheet on the side of the filing cabinet to have your measurements taken for the Team Paleo Challenge. We also decided to offer 2 options for measurements. You choose depending on your goal…to lose or to gain. Either waist measurement (goal is to lose inches) or circumference around the shoulders (goal is to increase inches.)
If you are still interested email us and we’ll send you info. [email protected]
If you are still looking to complete a team, start talking to people in class. Come to class at 9 am on saturday and we’ll make another announcement and will get people who don’t have teams together to create our final teams saturday after the 9 am class.
SUPER BOWL PARTY Sunday, Feb 2 at 6pm at Swamp Rabbit CF. Join Us!
CF Performance
MOD
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
WOD
A. 10Min Cap
For time:
25 Thrusters 75/45
75 DU’s
20 Thrusters
75 DU’s
15 Thrusters
Rx+ 95/65
Rest exactly 3 Min after A then;
B. 12 Min Cap
4 RFT of:
12 Pull-Ups
12 Kettlebell Swings 53/35
Rx+70/53
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CF Fitness
Coach led Warm Up
Shoulder Press/Push Press Intro
then
Shoulder Press 3 x 8
WOD
21-15-9
Push Press
Box Jump
Abmat Sit Up