“Firestarter” Fit 30-24-18-12-6 Alternating DB Power Snatch (35/20#) Wallball (14/10#) Comp 30-24-18-12-6 Alternating DB Power Snatch (50/35#) Wallball (20/14#)

Fit/Comp “Big Clean Complex” 5 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean… Thursday 5-11-17

Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in)

Fit/Comp “Gas Mask” AMRAP 4 27 Cal Row 27 Burpees 27 KBS (53/35#) Rest 4 Min AMRAP 4 21 Cal Row 21 Burpees 21 KBS (53/35#) Rest 4 Min AMRAP 4 15 Cal Row 15… Tuesday 5-9-17

“Mason” Fit 4 RFT 3 Rope Stands 6 Ring Rows 9 Box Pike Push Ups or Down Dog Push Ups 12 Box Jump Overs (24/20″) 15 Cal Bike or Row Rest 2 min between each… Monday 5-8-17

Join us at CFW for Yoga at 8:30am. Free for members and $5 drop in for non-members.