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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RunStrong
Long Interval
3x800m
Rest 4 minutes between