Chin over bar challenge

 

Who’s working on it

DON’T FORGET MEMBERS IF YOU WANT TO SIGN SOME

EQUIPMENT OUT PLEASE LET ME KNOW!

 

BIG THANK YOU FOR SUPPORTING CFSS

 

For some incentives due to closure:

 

1. We will run classes over future holidays to make up for the closure.
2. We will continue to put out a home workout daily on the website.

3. We have  adding a sign up sheet for members can  sign out 2 pieces of equipment to pump up their HOME WODS the coaches have created.   Please call, text or email me about signing out equipment or your thoughts about the closure and possible re-opening.

4.  We will also be running a few small fun in-house competitions with goodies as a little extra to show our appreciation of your patience and understanding at this time! 

 

Today lets work on our Olympic lift Technique

CLEAN

warm up … Mike Burgener clean warm up 

WOD 1 use broom stick, branch, barbell if you have …. keep it light 

 

7 rounds 5 reps each 

Muscle clean .. standing tall

Hang Power Clean

Hang Clean

Full clean

Ladder  1 2 3 4 5 6 7 8 9 10 per side

Bulgarian Split Squat, back foot elevated on small bench or step at home, use back pack on your back or DBells or Body weight 

alternate 10 9 8 7 6 5 4 3 2 1 

1/2 Turkish get ups ……. use a shoe, can food or small weight

Do 1 –  1 ps lunge and then do 10 ps 1/2 Turkish get up and keep going down the ladder 

Finisher 

1 mile run or walk