Todays Schedule:
6am WOD
8am and 9am Mobilization, Lifting Skills and Workout with guest Coach/Coach Josh from Southport.
CLOSING AT 10AM!
CLOSED ON THURSDAY!
KEEP AN EYE ON THE SCHEDULE FOR FRIDAY!
CF1 and CF EXPRESS:
Run or Row 5K
3 Rounds of:
30 Second Left Side Plank
30 Second Plank
30 Second Right Side Plank
30 Second Hollow Hold
“Mobility- (Ankles, Hips, T-Spin, Shoulders, Wrist)
Movement Prep- Single Joint to Compound (Hammys, Quads, Hips
Dynamic Movement- CNS Activation (Hops, Skips Lift)
A. Clean Complex 4 Rounds
RDL x3/High Hang Power Clean x3/Front Squat x3
B. Snatch DeadLift 4×4 (80+%)
B1. SL Broad Jumps 4x2E\
C. 1up/1down Lunge 3x6E
C1. Band GoodMorning 3×12
C2. SL Hip Bridge 3x10E
Metabolic Endurance: (3 rounds)
1. Hand Stand Wall Hold Shrug x30s
2. Wtd. Shuffle Suicide x1E (~60yds; 5 back, 10 back, 15 back; shuffledown,jog back)
3. Dead Hang Side Knee Tuck x10E”