PLEASE REMEMBER GYM CLOSED THURSDAY, FRIDAY

AND SATURDAY,  APRIL 5-7 FOR

FLOOD REPAIRS :((((((((

BIG HAPPY BIRTHDAY TO OUR WONDERFUL PHAE…. WOW YOU HAVE COME A LONG WAY AND IT’S BEEN GREAT WATCHING YOU GROW INTO ONE HECK OF AN ATHLETE, COACH AND TRAINER  ……..

WE AT CFSS ARE GRATEFUL AND BLESSED TO WORK ALONG SIDE YOU, WITH  YOUR GENUINE, EASY GOING, BUT STRONG DEMEANOUR, YOU ARE  MOTIVATING AND SINCERE …… YOU ROCK PHAE AND BIRTHDAY BUMPS IS A SLED PULL TO 16 AND BACK! RAIN OR SHINE AND I WANT PICTURES !

Lifting class tonight …. DOING A 1RM MUSH UP 

Beginners you will be scaled accordingly 🙂

 

Warm up 

• 5 ps turkish get ups 
• 10 MB Cleans
• 5 tempo push up 2/2/2
• 10 bench dips 
• 200 m run 

mobility for power clean and squats 

Strentgh 

1 min to find 1 rm Turkish get up 

 

METCON

“The Chief”

5 Rounds – 3m AMRAP – 1m Rest between rounds

3 Power Cleans (135/95)
6 Push-ups
9 Squats

ADVANCED

“The Chief with a kick”

5 Rounds – 3m AMRAP/round – 1m Rest between rounds

3 Power Cleans (155/105)
6 Ring Dips
9 Squats