“Strong Monkey” AMRAP 20 2 Rope Climbs (or sub 10 C2B Pull Ups) 3 Tire Flips 4 Handstand Push Ups 5 Calorie Bike 10m Yoke Carry (220/120#) 20m Heavy Sled Push This isn’t a “blazing”… Friday 9-16-16

“Fire Drill” AMRAP 10 3 Power Clean 3 Toes To Bar 6 Power Clean 6 Toes To Bar 9 Power Clean 9 Toes To Bar… This 10 minute workout will continue to climb in reps… Thursday 7-15-16

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

“Spin Cycle” Every 4 minutes x8 Run 100m 15 Burpees The goal today is to get the work done and rest as much as possible each cycle. Scale number of burpees as needed to have… Tuesday 9-13-16

“Fifty-Run” For Time 50 Wallballs (20/14#) Run 400m 50 HR Push Ups Run 400m 50 Lunges Run 400m All this week:

Yoga 8:30am Free for CFW members. Only $5 drop in for non-members.