Friday, August 24th

***Important Schedule Changes*** Hey All, CFB is making some minor changes to the schedule. The new schedule below starts this Friday (August 24, 2018). There will no longer be a Noon class on Tuesday and Thursday. All other classes will remain the same. Friday’s will be open gym from 5:00-7:00 PM. There will not be a 4:30/5:30 or 6:30 Friday nights. Open gym: There will be a coach at the gym Friday’s coaching open gym from 5-7 pm. That said, there will not be a set class structure at the start of class or at 5:30. The clock will be going so you can do the workout of the day or you can come in and lift/work on a skill or skills you want to improve on. All other classes will remain the same. Monday/Wednesday: 5:00/6:00/7:00/12:00/4:30/5:30/6:30 Tuesday/Thursday: 5:00/6:00/7:00/4:30/5:30/6:30 Friday: 5:00/6:00/7:00/12:00/5:00-7:00 Open Gym 

A.

STRENGTH:

Every 2 Minutes for 5 Sets,  Build to heavy set of 7 Deadlifts

B.

METCON:

20 Minute AMRAP: 20/14 Calorie Row 20 Alternating Dumbbell Snatches (50/35) 20 Wallballs (20/14)

In this chipper style workout, athletes will work through one cardio movement and two weighted movements. The weighted movements, the kettlebell swings and wallballs, should be completed at a weight that athletes are capable of moving for 20+ unbroken repetitions when fresh. 

On the weighted movements, while athletes are capable of going unbroken early on, it might be best to break these into two sets. 10-10 or 12-8 from round one is something that athletes will likely be able to maintain throughout the workout. Try to keep moving and minimize time spent resting.