3 Position Cleans

Hillary, John and Michelle – part of the 5:30am crew


No 5:30pm class at the Clinic on Friday Night! Go to the box at 5:30pm or 6:45pm

South Central Regionals THIS WEEKEND!! Come Join us in San Antonio and cheer on our CFCP Team!  Get your UNBREAKABLE tshirts and Sunglasses at the Clinic and Box this afternoon!

Open Gym at 9:30am on Saturday with Coach Victoria


Dynamic warm up

6 of each

lunge stretch

leg cradle

hand walks

pvc arm circles

press ups


Group warm up

6 count burpees

10 each of


high knees

butt kicks

bottom squat hold 30sec-1 min (first round only)


push ups (2nd round hand release)


3 pos cleans

Build to a heavy single



15 ring dips

20 pull ups

15 back squats (135 95)

Row 500.

Rest as needed

3 rounds Record splits


Mad mobi

Roll quad w bb

Knee on the wall

Hamstring up n over

Press ups

Roll lats

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