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Open Gym

Practice technique, do a WOD, or train what you need to. 27 hours of open gym access available for members throughout the week.

MON – FRI: 11am – 4pm
SAT: 1:30pm – 3:30pm

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Workout of the Day: Tuesday, October 23, 2018

WOD:

5 Rounds for time:

400m Run (or row)
3 Rope Climbs

TT WOD – Strength:

A.  Back Squat –2 reps @ 30X0 X 8 sets, rest 2-3:00

B1. Glute-ham Raise – 9-11 reps @ 30X0 X 4 sets, rest 90-120s

Note:  Use bands if possible.

B2.  Dumbbell Front Rack Walking Lunge – 10 Steps X 4 sets, rest 90-120s

Note:  Keep weight the same for all 4 sets, increase each week.

Coach’s notes:

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    Starting Tues. Sept. 4

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Sat. Nov.3  AND Sun. Nov. 4

Special Hours:
All classes cancelled

6am
WOD
9am
WOD
10am
WOD
11am
Open Gym11am–4pm
4pm
CFC Teens
5pm
WOD
6pm
WOD
7pm
TT WOD: Strength

This Week At A Glance. October 22, 2018 - October 28, 2018

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