Call us now 814-826-2923

at CFN looks like...

Warm Up
Break into 2 groups...

Group 1: Row or Bike with a partner, partner mobilizes or does basic body weight movements for 8 minutes - switch every 2 minutes

Group 2: CrossOver Symmetry with a coach for 8 minutes

Then switch groups

Snatch Warm Up


Strength/Skill
Every :90 x 8
Low Hang Snatch + 2 OHS

Build in weight while maintaining great technique



WOD
12 minute AMRAP

9 deadlifts (95/65)
7 power cleans
5 front squats
3 shoulder to overhead
30 DU

Mobility
With any remaining time, coaches choice! Work on your business!



Request Information Now!