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

A1)
Dips @ 3111

3.3.3 x 3, rest : 60

A2)
Strict Pullups @ 3111

3.3.3 x 3 sets- try to use the same weight or assistance as last week, rest :60


WOD
2 rounds

30 DU
20 goblet squats (50/35)
30 DU
12 pull ups
30 DU
20 alternating DB snatches (50/35)
30 DU
12 TTB


Mobility
With any remaining time, coaches choice!



Request Information Now!