Workout announced Friday AM
How it works at CFCH;
– 0630, 0730, 1100 classes will do the Open workout as a class
– 1550-2000 will be 'Coached Gym'. Arrive at any time and select a starting time from the whiteboard.
– CFCH Coaches will be available in the PM to explain the workouts, the warm-ups and so on, but there will not be normal classes in the PM.
– You DO NOT have to be officially registered in the Open to attend. All welcome.
– The normal class programming will be shown here in WODconnect if you wish to catch it up on the weekend or another time.
Close Grip Floor Press: Build to a 3RM in 7 sets with perfect form.
- Rest 2:00
- Goal: -85-90% of 1RM Floor Press
100 DB Renegade Rows @50/35lbs (left + right = 2 reps)
- 18:00 Time Cap
Rusin Triset x 2 rounds
2:00 Three way foam roll thoracic spine
3:00 of Parasympathetic Breathing
Make a note of your achievements in 'Open Gym'