Call us now 814-826-2923

at CFN looks like...

Warm Up
5 min row/bike/run/jump rope - break a sweat

2 rounds
Bear crawl down, gorilla walk back
10 kang squats
10 supermans
10 scap push ups
Step over the fence down/ostrich walk back
:15 hollow body hold

Clean Warm Up

Strength/Skill
Every 2 minutes x 8 rounds

3 position clean

1 clean from the floor, 1 clean from below the knee, 1 clean from the mid hang

Build in weight over the sets while lifting well

WOD
16 minute EMOM

1) 15 burpees
2) 15 Russian KBS
3) Max cal row
4) REST



Request Information Now!