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

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

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

Strength
Back Squat
5-5-5-5-5

WOD
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.

EXTRA WORK
EMOM15
-1 Snatch Pull
-1 Squat Snatch
-High Hang
-Mid-hang
-Floor
-Keep hands on the bar for the pull and the snatch. Keep the weight light enough to keep good technique