Back Squat Ladder

Things to Know

SATURDAY

9:30am - Open Gym with Coach Rafael

RACE REGISTRATION

MAD Mile Obstacle and Kids Killer 1K

Register at the Box

$#10 per person or #25 for a family

SUNDAY

12pm – Skillz & Sprintz with Stacey

6:00pm – ReFlex

Dynamic warm up

Group warm up

50 n 50

20 Turkish get ups.  For quality.

Back Squat ladder.
From the rack or From the floor
95/65

Minute 1….1 squat
Minutes 2….2 squats.
Stop at 20 minutes or until you can’t finish the required number of
squats in that minutes.

MAD MOBI
Press ups
Knee on the wall
Pigeon
Hamstring up n over.

MAD Mile & Kids 1K

Upcoming

April 27th

MAD MILE OBSTACLE COURSE!

Kids Killer 1K

12pm – Milburn Park

Registration forms are at the Box

$10 per person or $25 for the whole family

Followed by BBQ Plate Fundraiser and Auction

$10 per plate

and watch our CFCP Team do the Burpee Fundraiser

TICKETS ARE CASH or CHECK only!

Dynamic warm up

Groups warm up

SKILL

30 strict toe 2 bar.

Strength
1 hang power snatch +
1 hang squat snatch.

2-2-2-2-2.

Wod.
Amrap in 20 minutes

50 double unders
20 wall ball
20 cleans. 135/95.

MAD MOBI
Knee on the wall
Pigeon
Keg stretch
Roll calves w bb
Press ups