Workout of the Day: Wednesday, 29-January-2025
Announcement
Warm-up
500m Row
then
3 Rounds
8 Push-ups
8 Kip Swings
Skill Work
10 min alt EMOM
5-15 Pull-ups (strict,kipping,butterfly,C2B)
5-10 Kipping HSPU
Metcon (Time)
10/8cals Row
5 HSPU or DB PP
rest 30 sec
20/15 cals Row
10 HSPU or DB PP
rest 1 min
30/22 cals Row
15 HSPU or DB PP
rest 90 sec
40/30 cals Row
20 HSPU or DB PP
rest 2 min
50/36 cals Row
25 HSPU or DB PP
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
Yoga w/Jenny will be held on the first and third Saturday this month at 9:30 am, please reserve a spot, thanks!
CFMH Whole 30 ends 2/4, make sure to get your follow up results in!