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… 

“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… 

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

Fit/Comp Front Squat 3-1-3-1-3-1 Keep the 3s in this effort at 80% of your 1RM. Climb in weight on each of the 1 reps to about 90%. Rest about 2-3 minutes between efforts.

“Slippery Slope” In teams of 3-4 AMRAP 40 100 Calorie Bike 100 Russian KBS (53/35#) 100 Burpees 100 MB Squat Cleans (20/14#) 100 Calorie Row