Thursday 1-5-17

Hi CFWers! Starting today (Thursday) we’re going to have our check-in system in place. You will be required (under penalty of burpees) to sign in each time you come to class. It will be awkward at first as you do something new but it will become “old hat” in no time. Thank you for your cooperation and thanks for being a part of the CFW family!

If you haven’t signed our digital waiver…you will get the red screen (and burpees)…just click to sign it then and you’ll be good to go. There are other reasons why you may get the red screen, just let a coach know and we’ll get you squared away.
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EMOM 12

Odd- 3 Front Squats
Even- 6 Back Squats

Use 60% of Front Squat max.

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Tabata

Row (calories)
Burpees
10m Shuttles

20s on/ 10s off x8. Rest 1 minute between each station. Score is total reps (cals/reps/runs).

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runnerRunStrong

Long Interval

3x800m

Rest 4 minutes between

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