Hits It All – CFS


Today’s Schedule – 9AM, 10AM, 11AM, 12PM, Open Gym 1-4PM, 4PM, 5PM
Saturday 11/26 – One box on-ly. All Levels classes 8AM, 9AM, 10AM, 11AM & 2PM, Mobility at 12pm, Intro at 12pm. There will be no formal Oly class or Babysitting.
Sunday – Normal Schedule

Be Well Connect Discount
If you attended the Showdown this year and had a chance to visit The Be Well Connect table you may have gotten a glimpse at their “My Tens” product, one of their recovery tools. My Tens is a connected wireless TENS and EMS device designed for temporary pain relief as well as muscle stimulation of healthy muscles to improve and facilitate muscle performance. For more details and a discounted purchase click here
*You save 20% off Your MyTens Purchase with coupon code: BWFIT. Offer valid through 2017

Alternating Tabata
1. Medball Front Squats
2. L-Sit Hold (hang from pull up bar)

Single Leg Glute Bridges
3 x 10 per side
Add weight if able

Back Squat

3 Rounds
15 Shoulder to Overhead (115,75)
30 Wallballs
15 Toes to Bar

Level 2- 95,55
Level 1- 75,35
ADV – 60/40lb dumbbells

*Coaches Note* – pick a weight you can do in no more than 2 sets.

-1 Snatch Pull
-1 Squat Snatch
-High Hang
-Keep hands on the bar for the pull and the snatch. Keep the weight light enough to keep good technique


  • Sean Flannery

    11/24/2017 @ 10:27 pm

    Extra: 95-125
    Strength: 281×5
    WOD: 10:15 Adv

  • Brian Campbell

    11/24/2017 @ 4:40 pm

    Extra: Done @115-135
    Strength: 330×5
    Wod: 8:18 Rx

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