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. Ā Each partner completes the same exercise before moving onto the next.
- Partner A completes 10 BJOs then tags in Partner B. Ā Partner B completes 10 BJOs then tags Partner A back in. Ā Partner A then completesĀ 10 KB swings, tags Partner B back in, and Partner B does 10 KB swings, etc…
- Partners continue alternatingĀ 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:Ā Kyle McSpedon,Ā Mike Isabella,Ā Vivian Martinez,Ā Jess Pogoda
Check out my Blog:Ā Here
Check out my Amazon Recommendations and Books:Ā Here
Aug 12, 2017 ā CFS Beach Day
Oct 28, 2017 – Halloween Party
Nov 18, 2017 – Friendsgiving
Dec 15, 2017 – Holiday Party
