Note: This Saturday the box will be closed due to CFS Beach Day

Strength/Skill: Tempo Back Squats, 4 x 4, 70%, every 2 minutes, Slow Down, Fast Up

  • 4 reps of Back Squats at 70% of your 1 rep max every 2 minutes for 4 rounds
    • **3-second descent followed by an explosive drive up

WOD: 21 min Partner Relay AMRAP

  • 10 Box Jump Overs (24/20)
  • 10 American Kettlebell Swings (70/50)
  • 10 Kettlebell Goblet Squats (70/50)
  • 10 Toes to Bar
    • Partners alternate working and resting.  Each partner completes the same exercise before moving onto the next.
    • Partner A completes 10 BJOs then tags in Partner B.  Partner B completes 10 BJOs then tags Partner A back in.  Partner A then completes 10 KB swings, tags Partner B back in, and Partner B does 10 KB swings, etc…
    • Partners continue alternating in this fashion completing as many rounds and reps as possible in 21 minutes.
    • Record the score of the 2nd person.

The News:
Community Spotlight: Kyle McSpedonMike IsabellaVivian Martinez, Jess Pogoda
Check out my Blog: Here
Check out my Amazon Recommendations and Books: Here
Aug 12, 2017 – CFS Beach Day
Oct 28, 2017 – Halloween Party
Nov 18, 2017 – Friendsgiving
Dec 15, 2017 – Holiday Party

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