Hello CF2S athletes, We wanted to remind everyone that we have a busy Saturday morning! Saturday from 7am-8:30am we will be hosting our first mobility class! Immediately following from 9am-2pm we will be serving the homeless as a group at the Downtown outreach! Exciting:)
We are asking all members to log their numbers at the gym! If your numbers are not logged or sent in to me by text or email by Sunday you will not be credited the following week for your work!
Watch Jason Khalipa demonstrate perfect rowing form! Click Here
P.S Don’t forget about March’s challenge which is taking place April 11th at the Downtown Outreach!
If you have not made a profile on Beyond The Whiteboard please do so! This is a free service to our members and very useful if you are looking to improve your fitness:) ..BTWB
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and download app. when checking into class: Click Here
Back Squat : 5 @ 70%, 3 @ 80%, 1 @ 90%, 6 @ 75%, 6 @ 75%, 6 @ 75%, 6 @ 75%, 6 @ 7…
Back Squat 1×5 at 70% 1RM Back Squat 1×3 at 80% 1RM Back Squat 1×1 at 90% 1RM Back Squat 1×6 at 75% 1RM Back Squat 1×6 at 75% 1RM Back Squat 1×6 at 75% 1RM Back Squat 1×6 at 75% 1RM Back Squat 1×6 at 75% 1RM Back Squat 1×6 at 75% 1RM Rest 2 mins between sets.
3 rounds for time of:
Run, 400 m
30 Kettlebell Swings
15 Chest-to-bar Pull-ups