Call us now 814-826-2923

at CFN looks like...

Warm Up
2 rounds

30 side to side bounding hops (single leg or double)
20 squats
10 scap pullups
30 reverse lunges
20 scorpions
10 m bear crawl - hips down, perfect mechanics, shoulders and core should burn

BULLETPROOF SHOULDERS

Strength/Skill

5 minute test 
AMRAP strict HSPU

-rest 10 minutes (do mobility, active recovery)-

5 min test
AMRAP strict pull ups


WOD
For time

1000 m row
60 DB lunges 
200 m dball bear hug carry
60 abmat sit ups
100 DU



Request Information Now!