Labor Day Schedule
Monday – 9AM & 10AM Only
Whole Life Challenge (Starts Sep 13th)
CLICK HERE TO JOIN CFW CHALLENGE TEAM
The Pandemonium Project – Sept 12th
Sign-up sheet at the gym, deadline is Sept 6th.
WOD
Clean – 4×3@75%
Rest 30 sec
Ab Wheel – 4×6-10
Rest 60 sec
Stick to 75%, focus on technique.
20 Minutes:
60/50 Calorie Row
Followed by AMRAP of:
16 Kettlebell Swings (53/35)
14 Front Rack Lunges (75/55)
12 Toes-to-Bar
Extra
Snatch – 3RM then 2×3@90% of 3RM
Snatch Pull – 3RM then 3×3@90% of 3RM