Strength/Skill: Front Squats, 5 x 4, 70%, every 90 seconds

  • Perform 4 Front Squats at 70% of your 1 rep max every 90 seconds for 5 rounds

WOD: Intervals

  • 3 Rounds:
    • 2 min Row for max Calories
    • 1 min rest
    • 2 min max Clean & Jerk reps (135/85)
    • 1 min rest
      • Total time – 18 minutes
      • Accumulate reps of Cals and C&Js, record separately.
      • Coaches may need to stagger heats 3 minutes apart due to the amount of rowers.
      • This is a repeat WOD from 4.3.17 (or see below)

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

4.3.17