Tuesday

photo copy 2We have been doing some remote coaching with a few members that can only make it to CFCA twice a week. They get a text message with the workout and have to send a picture of proof that it was completed. Here Michael completed a 5k row at his house.  Talk to us if this is something that interests you.

WU
Dynamic

WOD
Partner Farmer Carry Relay Ascending Laps
(1,1,2,2,3,3,4,4,5,5)
3 burpees to commence each carry

then

3 Rounds Circuit 45 Work /15 Transition

Tire Flip + Jump Through
Plank
Hollow Rocks
Slosh Pipe Hold
Front Squat w KB’s
Wall Sit
Rest

Cooldown

6 Min Volume training of a weekness

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