FRIDAY 170414



Row 500m

Crossover Symmetry

10 Yoga Push Ups


15 Dislocates

Bear Crawl Down

Crab Walk Back

Press Review


Strength and Skill:

Every 2 minutes, for 12 minutes (6 sets):
Strict Shoulder Press x 2-3 reps

Suggested loading per set (by %): 65, 75, 80, 85+, 85+, 85+


Fitness and Performance:

Every minute, on the minute, for 21 minutes:

Minute 1 – Russian Kettlebell Swings x 15 reps
Minute 2 – Push Press x 15 reps
(choose a weight that will challenge you in sets 4 & 5)
Minute 3 – Double-Unders x 40-50 reps



Banded Lat and Shoulders

LAX to Pec and Shoulders

Roll Posterior


Box Brief:

****NEW- HealthMetrix Scan at CS&F****** Talk to your coach about scheduling a time to get your body can results!


Measure your fat, muscle, and water levels in less than a minute. No dunking. No pinching. No discomfort. Simply stand on the device and hold the hand electrodes to test.

*****Anniversary Party at the Thornton’s house on April 29th from 4-7:30pm.  We will provide meat and a jumpy…kids are welcome.
*****Town Hall Meeting:  It will be held at the gym on May 19th from 6:30-7:30pm to discuss the gym and its future direction.  Drinks and childcare provided.
******Memorial Day Murph May 29th:  We will be running 3 morning classes so folks can get their workout on and enjoy the rest of the holiday with friends and family.

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