Rain Policy
There will always be a coach at the box during scheduled class times. Barring any dangerous weather conditions (thunder & lightening), we will modify the workout if necessary and hold outdoor classes for anyone who is brave enough to join. If it rains and you are unable to attend, please email us and we can move you to another class with a better forecast.
In the event a class that you are registered for is completely canceled due to weather, we will notify you via email.
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
Warm Up
1:00 on/:20 off
-Jump Rope
-Overhead Lunges (Switch at :30)
-Jump Rope
-Weighted Sit Ups
-Jump Rope
*Start with single unders, build up to double unders/attempts by last round
Mobility
Softball Shoulder/Scap Rolling
Strength
E2MOM12
1 Strict Press
3 Push-press
3 Push jerks
WOD
3 Rounds
20 Single Arm Snatch* 50|30
30 Lunges with OH Lockout (15 Each Arm)
40 Sit-ups
100 Double Unders
*or 53|35 Hang KB Snatch
Level 3- 75 Double Unders
Level 2-50 Double Unders, 150 Singles
Level 1- 100 Singles
ADV – 70|53 KB Hang Snatch & OH Lunge, GHD Sit Ups