WARM UP Coach Stretch Chest and Shoulder Mob. 3 RDS 5 Supermans 4 Hollow Swings + 4 Kipping Pull Ups 5 Glute Bridges 100m Run Skill /...

WARM UP Coach Stretch T-Spine Mob. Then 3 RDS Coach led Burgener Warm-Up SNATCH Skill / Strength 5 Sets 1 BtN Snatch Grip Push Jerk + 2...

WARM UP Coach Stretch Hamstring and Hip Opener 3 RDS 6 Prisoner Air Squats 4 Burpee Broad Jump 6 Box Step Ups 5 L/R RDL Skill / Strength...

WARM UP Coach Stretch Lat Stretch 3 RDS 6 Dead Bugs 5 Hollow Rocks 3 Bridge Rocks 5 Burpees Skill / Strength Pull-Up Strength Building...

WARM UP Coach Stretch T-Spine Mob. 3 RDS - empty barbell 6 OHS 4 Burpee Broad Jump 5 Good Mornings 6 Bird Dogs Skill / Strength 5 Sets...

Coach Stretch Hamstring stretch 3 RDS 5 KB stiff leg deadlift 6 Lunge with Thoracic Twist 5 Hollow Swings 100m Run Skill / Strength 5x5...

WARM UP Coach Stretch Hip Opener 3 RDS 6 Alt. Cossack Squat 5 R. KB Swings 6 Box Step Ups 20s Bike/Row Skill / Strength 5 Sets 5 per side...

Warm-up Coach Stretch 3 Min Foam Roll 2 RDS DYNAMIC DRILLS 10m Zombie Kicks 10m Butt Kicks 5 Scap Pull Ups + 5 Hollow Swings 5 Yoga Push...

WARM UP Coach Stretch Hamstring 3 RDS 6 Alt. V-Ups 6 med ball Deadbugs 5 Med Ball Clean 5 Cal Bike/Row Skill / Strength 4 RFQ (rounds for...

Box Announcements: Reminder! Monday 5/31, Memorial Day Murph 6AM, 7:30 AM, 9AM See you at the BBQ! Sunday 5/30 YPAO BEACH PARK Pavilion 1...

WARM UP Coach Stretch Overhead Squat Mob. 3 RDS 100m Run 6 Alt. V-Ups 3 L/R Single Leg Glute Bridge 6 Alt Cossack Squat Skill / Strength...

WARM UP Coach Stretch T-Spine Mob. 3 RDS 20s Bike or Row 5 Med Ball Cleans 10s False Grip Hang on Rings or Bar 5 Kip Swings 4 Alt....

Box Announcements: CFLS Memorial Day BBQ!! When: Sunday, May 30 Where: YPAO BEACH PARK Pavilions 1 & 3 near the Volleyball net and main...

For time: 30 synchro deadlifts 30 synchro bar-facing burpees 400-m run 20 synchro deadlifts 20 synchro bar-facing burpees 400-m run 10...

WARM UP Coach Stretch T-Spine and Shoulder Mob. -then- Coach lead Burgener Warm-Up drill (Snatch) Skill / Strength 8-6-5-5-3 Bench Press...

WARM UP Coach Stretch Hamstrings and Shoulder Mob. 3 RDS 5 R KB swings 5 Kipping Pull-Ups 4 Burpee Broad Jump 100m run Skill / Strength 5...

WARM UP Coach Stretch Hamstring Stretch 3 RDS 6 Kang Squat 4/arm DB Push Press 6 Glute Bridge 20s Cal Row/Bike Skill / Strength 5 Sets 5...

WARM UP Coach Stretch Hips & Shoulders 3 RDS 100m Run 5 Scap Pull-Ups + 5 Hollow Swings 6 Lunge w/ Thoracic twist 6 Alt. Cossack Squat...

WARM UP Coach Stretch Hamstring and T-Spine 3 RDS 100m Run 6 Yoga Push-Up 6 Bird Dogs 8 R. KB Swings Skill / Strength 4 RFQ 5 False Grip...

WARM UP Coach Stretch T-Spine Mob. 3 RDS 6 PVC OHS 5 Supermans 6 Alt. V-Ups 20 DU Skill / Strength Coach lead Burgener Warm-up then, 5...