STREGNTH
EMOM 15
1- 10 DB FLOOR PRESS
2- 10 DB RDL
3- 30 RUSSIAN TWISTS
WORKOUT
AMRAP 10
30 DOUBLE UNDERS (60 SU)
15 DUAL DB HANG CLEANS #50/35'S
STRENGTH
SPLIT JERK WITH :02 PAUSE IN CATCH
5X3
BUILDING WORKOUT
3 RFT
500M ROW
15 SHOULDER TO OH #135/95
5 WALL WALKS
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FRANK
"Frank has been a member of our kids program for over 5 years. Through the years we have watched him grow and mature and become serious about his fitness. He comes to class with enthusiasm and wants to continue to learn to be better.
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ERIN
"Our October Athlete of the Month, Erin, embodies the spirit of indomitable strength. Having faced life’s toughest challenges with unwavering courage, she’s emerged stronger than ever.
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RICK
"Rick has been a member of CFMV since day 1. He is one of the biggest supporters of our community and is always willing to offer a helping hand. Prior to the COVID Pandemic Rick was one of our CF Kids coaches. He helped launch and gr
SKILL
10 MINS TO ESTABLISH HEAVY 1 REP TURKISH GET UP
STRENGTH CONDITIONING
AMRAP 20
20 ALT HANG POWER SNATCHES #50/35
15 BURPEES OVER DB
10 TOES TO BAR
STRENGTH
E2MOM
3 FRONT SQUATS *BUILDING,
STARTING AT 70%
WORKOUT
EVERY 3:00 X 5
25 DUAL
DB SQUATS
200M RUN
#50/35
STRENGTH
5 SETS OF
10 SINGLE LEG GLUTE BRIDGE, EACH SIDE
1:00 PLANK
REST 1:00 AFTER EACH SET
WORKOUT FOR TIME
25 DB CLEAN AND JERKS, R ARM
25 DB LUNGES, R ARM
* 50 CAL MACHINE
CONDITIONING
IN TEAMS OF 2
AMRAP 15
10 TOES 2 BAR *
15 POWER SNATCHES #95/65 *
20 SYNCRO AIR SQUATS *
SPLIT WORK
REST 3:00
7:00 TO ESTABLISH
WARM UP
AGILITY LADDER
CONDITIONING
"GHOST"
6 ROUNDS FOR TOTAL REPS (23 MINUTES)
1 MINUTE OF ROWING
1 MINUTE OF DOUBLE UNDERS
1 MINUTE BURPEES
1 MINUTE REST