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June 30, 2018

 Saturday June 30th 2018

A.) mobility 

:60 seconds couch stretch

:60 seconds pigeon stretch 

:60 second oh band distraction 

B.) Warm up: 3 rounds

250m row

10 goblet squats 

10 banded good mornings

10 sit-ups

10 ring rows

C.) in teams of 2

800m run(relay style)

5...

June 29, 2018

***DUE TO THE PROJECTED NUMBER OF PARTICIPANTS FOR THE 5:30PM CLASS,  THE 6:45PM CLASS WILL BE CANCELLED SO WE CAN RUN MULTIPLE HEATS FOR OUR PRIDE WOD!!!!

A.) Mobility

:60 seconds couch stretch

:60 seconds pigeon stretch

:60 second super front rack

...

June 28, 2018

Thursday June 28th 2018

A.) mobility 

:60 second banded pigeon 

:60 second ham string pulls with band (lying on back)

:60 second hip floss

B.) warm up 3 rounds

200m row

10 RDLs 5/side

10 squat to stand

10 banded good mornings

10 Bb deadlift 

C) Find today's dea...

June 27, 2018

Wednesday June 27th 2018

A.) mobility: 

:60 seconds overhead band distraction 

:60 second sink mobility 

:60 second banded bully 

B.) warm up 

3 rounds with empty barbell

5 press

5 push press

5 Jerks 

C.) Strict press 1rm

Suggested warm up

5 reps @ 50%

4 reps @60...

June 26, 2018

A.) mobility

:60 second couch stretch

:60 second banded pigeon

:60 second oh band distraction

B.) warm up 4 rounds not for time of

250m row 

10 wall balls

8 burpees

6 Kb single leg rdls per side

C.) 20 minute amrap

400m run

50 double unders 

15 toes 2 bar/leg ra...

June 25, 2018

Monday June 25th 2018

A. Mobility

:60 seconds couch stretch

:60 seconds banded pigeon stretch

:60 second hip floss

B.) 500m row at 70% pace 

Then 2 rounds of 

15 air squats 

10 Cossack squats

10 Bb good mornings

10 Bb deadlift

C.) Back squat test out!

Suggested...

June 24, 2018

Sunday June 24th 2018

A.) mobility:

:60 second pry squat

:60 second Spider-Man stretch

:60 second banded pigeon stretch

B.) 5 rounds of 

250m  row

(Rest 1 minute between sets)

C.) 5-7 minutes of run prep

D.) 6 sets of 

400m run 

(Rest 2 minutes between sets)

E.)...

June 23, 2018

NO CLASS TODAY! Coach Ari Kasal will be hosting a kipping workshop at 11:00AM and a Muscle up workshop at 12:00PM! FREE TO ALL CFSTY MEMBERS! 15$ for Non members, So if youre working on becoming more efficient with your kipping technique or are looki...

June 22, 2018

A.) warm up:

:60 second oh band distraction

:60 second banded bully

:60 second hip floss

Then:

Emom: 6 minutes

Odd: 3-5 hs kickups with :5 second hold

Even: 10 wall balls 20/14 

Then:

3 rounds with empty barbell

5 press 

5 push press

5 Jerks

B.) press 5x5

(Choose...

June 21, 2018

A.) mobility 

:60 second couch stretch

:60 second oh band distraction

B.) warm up: 2 rounds of:

200M Row

10 Hollow Rocks

10 Kip Swings

10 Ring Rows

10 Push Ups

 :10-:15 Ring Support

C.) 3 sets at each station, pick an option you feel comfortable with

Station 1:

...

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