T-shirts are in if you pre-ordered come pick your size. If you want to purchase one they are $20.

Open gym for CFSB members only @10am.

Free class @11am.

CFSB-

I. Warm-up: 400m run/row- mobility- 2x normal.

II. Skills

III. WOD 1: 2x
10 dmbl thrusters
500m row

WOD 2: 5x
30 Dbl unders
15 sit-ups

IV. Cool down: stretching, skill work

I. Warm-up: 400m run/row/jump rope- spealler mobility-1x barbell,1x normal.

II. Skills

III. WOD 1: Amrap 7mins:
10 Box jumps
20 Sit-ups

WOD 2: 10,20,30,40
Pull-ups
Squats

IV. Cooldown: stretching,recovery,skill work.

CFSB-

I. Warm-up: 400m run/row/jump rope- mobility-1x normal.

II. Skills

III. WOD 1: “Holy Tabata Batman”
4 intervals each:
hollow body holds
hollow body rocks
hollow body to superman

WOD 2: Amrap 10 mins:
200m run
20 SDHP
10 HSPU.

IV. Cooldown: stretching,recovery,skill work.