Let's continue the community support!

Since the Saturday meet up with VA Runner went so well, we are arranging more of these community workouts. Some will be here at CFW, and some will be at VA Runner. Please stay tuned for those dates coming soon. It was a lot of fun, and I hope that we can get some of you to come out like last Saturday in support. I’ll keep you posted.

5 November 2013

4 rounds

***30 second sprint in between each exercise followed by 20 seconds rest

30 sec hollow rock to supermen

30 sec walking plank

30 sec V-ups

30 sec mountain climbers

Friday, December 1st

***Reminder, Bros and Bourbon at 5pm on Strong Side!***

4×4 Overhead Squat 3 second negative, 3 second pause, build from 50% of 1RM Squat Snatch or OH squat

Squats should not be super heavy,
working on positioning and mobility.

For time: 12 min cap
5 wall walks | As high as possible | Box Around the worlds
10 DB Push Press 40/25 | 30/20 | 20/10
15 DB Front Squats 40/25
30 DB Deadlifts 40/25
15 DB Front Squats 40/25
10 DB Push Press 40/25
5 Wall Walks

Workout – one time through this pyramid with a lighter set of DBs. Lets try to go unbroken on each individual movement except the DLs to preserve some grip.