WARM UP Coach Stretch Lats and Wrists / Front Rack Mob. 3 RDS 5 Med Ball Cleans 4 Cobra Burpees 6 Straight Leg KB Deadlift 5 Goblet Squat...

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...

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...

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...

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...

WARM UP Coach Stretch Shoulder Mob 3 RDS 6 Hollow Rocks 5 Cobra Burpee 6 Superman's 20s Bike Skill / Strength 5 Sets 3 BtN Snatch Grip...

WARM UP Coach Stretch Hamstrings 3 RDS 6 Hollow Swings 5 Pike Push Ups 5 Kang Squats 20 DUd/ 30 SUs Skill / Strength 5x5 Tempo Back Squat...

WARM UP Coach Stretch Hips and Hammies 2 RDS 200m Run/Jog 6 Med Ball Cleans 8 yoga Push Ups 8 Prisoner Air Squats 10 PVC Good Mornings...

WARM UP Coach Stretch Shoulders and Wrist Mob 3 RDS 6 Scorpions 5 Hollow Rocks + 4 Alt. V-Ups 5 Inch Worm Push Ups 6 Cossack Squat Skill...

WARM UP Coach Stretch Lats and Hamstrings 2:00m DU practice 3 RDS 100m Run 5 R. KB Swings 6 Barbell Strict Press 6 Bird Dogs Skill /...

WARM UP Coach Stretch Hip Flexors 2:00 mins Bike/Row, then 3 RDS 10-15s Couch Stretch per leg 8 Leg lifts over object 6 Cossack Squats 6...

WARM UP Coach Stretch Hips and Hamstrings 3 RDS 5 Barbell Good Mornings 5 Med Ball Cleans 5 Hollow Rocks 5 Cobra Burpees Skill / Strength...

WARM UP Coach Stretch 3 RDS Med Ball Cleans 6 Box Step Ups Barbell Push Press Skill / Strength 3 ROUNDS FOR QUALITY Back and Hip Mobility...

WARM UP Coach Stretch Shoulder Mob 3 RDS 4 Burpee Broad Jumps 6 Russian KB Swings 5 Hollow Swings 6 Bird Dogs Skill / Strength 5x5...