WARM UP Coach Stretch Chest and Shoulders 3 RDS 5 inch worm to push up 6 Alt. Cossack Squat 5 Glute Bridge 5 scap Pull ups + 5 Kip Swings...

Box Announcements The Box will be closed this weekend, Saturday and Sunday for UPROAR! and TRENCH CHALLENGE Come support your LATTE...

WARM UP Coach Stretch Lats and Shoulders 3 RDS 100m Run 4 Broad Jumps 5 DB Upright Row 5 DB Shoulder Press Skill / Strength 4x5 Push...

Stretch/ Mobility A. Snatch 15 Minutes to build to Heavy for the day. * Does not have to be PR B. Clean and Jerk 15 Minutes to build to...

WARM UP Coach Stretch T-Spine Rot. 3 RDS 5 Med Ball Cleans 4 Cobra Burpees 6 Box Step Ups 20s Row/Ski Skill / Strength 4 Sets Squat Clean...

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 Stretch/ Mobility 3 Rounds w/ PVC or Empty Barbell 3 High Hang Snatch High Pull 3 Muscle Snatch 3 Snatch Land 3 Overhead Squats 3...

WARM UP Coach Stretch 3 RDS 6 Supermans 6 Glute bridges 5 scap pull ups + 5 kip swings 5 floor lying T2B Skill / Strength 10-15 MINS...

WARM UP Coach Stretch Hips and Hamstrings 3 RDS 10m waking toe touch 20 SUs 6 Hollow Swings 5 PVC OHS Skill / Strength 4 Sets 6 Weighted...

WARM UP Coach Stretch Shoulder Mob 2 Mins Bike/Row -then- 3 RDS 4 Sumo inch worm 5 scap push ups 6 dead bugs 5 Hollow Rocks Skill /...

WARM UP Stretch/ Mobility 3 Rounds w/ PVC or Empty Barbell 3 Clean Grip High Pulls 3 Muscle Clean 3 Hang Squat Clean 3 Split Jerks 3...

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...

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...