WARM UP Coach Stretch T-Spine & OHS Mob. 3 RDS 6 Sumo stance KB deadlift 5 Scap Pull Ups 6 PVC OHS 5 Pike Push Ups Skill / Strength 5...

5 Minutes Easy Pace Bike/ Row Stretch/ Mobility 3 Rounds w/ PVC or barbell 3 High Hang High Snatch Pulls 3 Hang Power Snatch 3 Snatch...

WARM UP Coach Stretch 5 AMRAP 5 Scap Push Ups 5 Hollow Rocks 5 Glute Bridge 5 Air Squats 20s Row/Ski Skill / Strength 5 Sets 1 Wall Walk...

BOX ANNOUNCEMENTS CFLS 8-YEAR ANNIVERSARY PARTY @ COFFEE SLUT WHEN: SATURDAY JULY 31ST AT 5:30 PM LIVE BAND AT 7:30PM BEER AVAILABLE FOR...

WARM UP Coach Stretch Hip openner 2 mins Bike or Row 3 RDS 4 Burpee broad jump 6 PVC sumo stance good morning 5 Bulgarian Split squat per...

Stretch/ Mobility 3 Rounds w/ PVC or Empty Barbell 3 Down/ Up Shrugs 3 Muscle Cleans 3 Power Cleans 3 Clean Lands (quarter, parallel,...

WARM UP Coach Stretch Chest / Shoulders 3 RDS 10s Supinated grip Dead Hang 5 Yoga Push Up 6 Alt. Dead Bugs + 5 Hollow Rocks 5 Glute...

Box Announcements CFLS 8 YEAR ANNIVERSARY POTLUCK Where: Coffee Slut Private Room When: Saturday, July 31st @ 5:30 PM Come celebrate...

Stretch/ Mobility 3 Rounds w/ PVC or Empty Barbell 3 High Hang Snatch High Pulls 3 Muscle Snatch 3 Snatch Land (Quarter, Parallel, Drop)...

WARM UP Coach Stretch Hips and Hamstrings 3 RDS 5 Cobra Burpee 5 Scap Push up 5 Squat press out 20s Bike Skill / Strength 4 RFQ 10 Side...

WARM UP Coach Stretch Shoulders / Lats 3 RDS 6 sumo inch worm to push up 8 Shoulder Taps 5 Hollow Swings 4 Broad Jumps Skill / Strength...

WARM UP Coach Stretch T-Spine Rot. 3 RDS 6 Barbell Good Morning 5 Glute Bridge 6 Alt. Superman 100m Run Skill / Strength 5 Sets Pendlay...

Coach Stretch 3 min bike or row + 200m jog 2 Rounds 5 inch worm to push ups 8 bird dogs 8 straight leg sit ups 8 box step overs Spend...