WOD / WEDNESDAY, JUNE 12

Our first CF Kids class was a hit!!!! Get your kiddos in here every Tuesday & Thursday 10am! Drop ins are welcomed, $12 per class or $20 for the week. Follow @cflv_kids for updates and pictures. Any kids can join the fun, parents you do not have to be members of CFLV (but you should join 😉) to bring them. .

Mobility 

2:00 Straddle Pose

WOD 

Every 5:00 x 4 rounds, complete: 

30 Double-unders 

10 Deadlifts, 225lbs/155lbs

30 AbMat Sit-ups

10 Burpees over the barbell 

30 Walking Lunges

*Score your slowest completed round. 

Beach Muscles 

3 sets of: 

12 Good Mornings

10 Seated DB Press

20 Banded Pressdowns

Competitors 

1. Deadlift 

Every 2:00 x 4 sets of: 3 Deadlifts @ 75-80% 1RM 

2. WOD 

275/185 

3. Core 

3 sets of: 

12 GHD Sit-ups 

45 sec Side Plank/side 

12 Jefferson Curls 

Rest 2:00

•Endurance (10:00am)

3 sets of: 

750m Row

400m Run 

25 Calorie Ski 

Walk 200m

Rocco Di Jerlando