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DB Floor Press 10-10-10-10 and Tabata Intervals

CF Main Site WOD from 6/23/19

21-15-12-9 reps of Front squat 95/65 Pushup Pullup Sneak Peek for the Week: Tuesday: CF Main Site w/power cleans, plank holds and runs. Wednesday: Front squats, heavy or skill Thursday: AB/Core & Grip grinder Friday: Show up and see what’s on the board.

Barbell push presses, ball slams and GHD situps, and 400 meter runs, for a little over 20 minutes. Be here! If you missed Thursday’s deadlift workout, it’s an option for you today.

Deadlift 5-5-5-2-2-2 to 2 RM Traditional/OLY or Sumo stance, you choose.

Two-WOD Wednesday Starting with a recent CF Main Site Skills WOD followed by a “Big Helen”, including muscle-ups for those who can do them. Scaling options are available as always. Be here!

[vc_row][vc_column][vc_column_text]A Comptrain WOD today, “Bartender”.  With a barbell complex buildup consisting of snatch grip deadlifts, hang power snatches and overhead squats.  Our typical Tuesday, Fast and Furious.  Be there.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]Pullup strength work followed by a spicy interval mix of handstand pushups, single-leg deadlifts, KB SDHPs and mountain jacks.  Never Miss a Monday! Sneak Peek for the Week: Tuesday: A barbell complex first, then Power snatches and OH squats, fast and furious, with some light deadlifts mixed in. Wednesday: “Big Helen” with some serious core