BIG FITNESS

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Ok gang. Our newest coach Jon Mears tackling open wod 13.1. We are happy to have his knowledge, experience, and great attitude on our CFCP team.

Our goal is to provide you with the best innovative and life changing fitness knowledge, programs and have a blast while we do so! That’s why we are so hard on the coaches we pick to join this team. They have to love it!

Big intro on March 23. Refer your friends to sign up. All your crossfit questions answered. All the details of our programs.

Amazing prizes for them and you.

Big intro registration. It’s free!!

Tuesday

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
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Core
50 heavy Russians. + 10 heavy Americans.

Practice muscle ups
(Transitions dips etc)

Push press
3-3-3-3-3

Wod 1
7 rounds of
6-8 thrusters 105/75
Rest 10 seconds

Rest.

Then

Wod 2
Amrap in 5 minutes
Of
20 kb swings 1.5/1
20. Abmat sit ups

MAD MOBI
Roll quads w bb
Corner stretch
Hamstring up n over
Shoulder bully

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