Outdoor Fitness at CFS – Register through the ZenPlanner App. Zoom WOD @ 12pm and 5pm today. Check our Class Schedule for all upcoming times. Follow the link in our bio to join—-> https://zoom.us/j/491227192
We are suspending Thursday-Sunday Zoom WODs moving forward. We plan to continuing to running Zoom classes Monday, Tuesday & Wednesday at Noon & 5pm.
Warm-up
10-8-6
-Kneeling Reverse Chops Right Side
-Kneeling Reverse Chops
Left Side
-Seated Single Arm Strict Press Right Side
-Seated Single Arm Strict Press Left Side
:30 Jump Rope after each round*
*Start with single unders then work into double unders
Mobility
Calf Rolling with BB
Strength
E2MOM12
5 Tempo Push-presses
3001
WOD
10-9-8-7-6-5-4-3-2-1
Alternating Single Arm Devil’s Press 50|35
Double Unders x 5*
*50-45-40-35-30-25-20-15-10-5
Level 2- 40|25
Level 1 – 30|15
ADV- 70|50, SA Devils Press with Squat (Squat snatch from floor instead of ground to OH) 70|50
Extra Work
E2MOM12
Snatch*
-above the knee
-below the knee
– mid shin – off floor
Perform all 3 every 2 minute interval