WOD 3/24/17

PRE CLASS WARM UP

3 Rounds

200m Row
10 Stiff Leg DL (45/35)
10 Front Squats (45/35)

STRENGTH

Dynamic Deadlift

3 Reps every 30s. for 8 min
– 55% 1 RM

METCON

5 Rounds – 45s on/15s. off – max. reps- 1m rest between rounds

Burpees
Slam Ball (40/30)
Box Jumps

 ADVANCED

5 Rounds – 1min – max. reps – 1m rest between rounds

Burpees
Slam Ball (40/30)
Box Jumps

POST CLASS

Coach Led Banded Stretching


We are now proudly carrying Total Nutrition supplements at CFC. The TN supplement line is solid and has a wide variety of flavors and options, as well as different supplements for health and performance! On top of that, one jar of protein powder lasts twice as long as the other brands!

Come in this Monday night from 430-730 PM and talk to Total Nutritional representative Jake for more info about their product line! Jake is also a nutritionist and is here to help CFC clients with dietary consultation and guidance, so be there and bring in your questions!!