Outdoor Fitness at CFS – Register through the ZenPlanner App. We have suspended Thursday-Sunday Zoom WODs moving forward. We will continue to run Zoom classes M-W at Noon & 5pm.
Warm Up
90s at each Station then Rotate
Bike
Barbell Front Squat*
Bike
Muscle Clean
Bike
Thruster
*2 second pause in the bottom
Mobility
IT Band Rolling
Couch Stretch
Strength
EMOM10
1 Squat Clean*
*Start at 80% and build
WOD
30 Squat Cleans 115|75
1.5 Mile Bike
30 Thrusters 115|75
Level 2- 95|55
Level 1- 65|35, 20 Reps, Step-ups
ADV – 135|95