Shirt and Hat orders online due by Jan 18! See the FB group page for a link and look for an email coming this week!
No CF Kids this Saturday 1/12/19! Join us Tuesday at 5pm for some Monkey Hangs!
Clean Warm up
Jerk Warm up
30 Clean and Jerks, 135# / 95#
“Game day Fridays” are designed to be like the Friday Night Lights WODS of the Open. On Fridays we will provide a good warm up, movement specific practice, walk through the WOD, and then expect the athlete full effort to complete each WOD.
15 Minute Recovery Effort (Choice of Bike, Row, or Run)
On the 5:00 – 15 Weighted Hip Extensions + Max Effort L-Sit
On the 10:00 – 15 Weighted Hip Extensions + Max Effort L-Sit
On the 15:00 – 15 Weighted Hip Extensions + Max Effort L-Sit
Scaling for Hip extensions or alternative is hip thrusts with barbell.
Measure Longest L-Sit