Monday, June 30

Welcome to 1 RM week at CFB!!

 

It’s a 4 day week, Friday is a HERO WOD!!!!

Remember 4th of July hours are 9-11am.

 

Open gym style!!!

Come in and get in a good WOD before the weekend!!!

 

 

Hubby & Wife. Those that WOD together...
Hubby & Wife.
Those that WOD together…

 

 

Monday, June 30

 

 

Warmup:

 

500/400/2:00

Pigeon on box

Banded hip opener

Quad smash w/ball

10 elevated air squats

 

 

Strength:

 

Back Squat

12 mins. to find 1 RM

 

 

WOD:

 

FT

4 Rounds

12 Box Jumps (30/24)

400m run

500m row