Call us now 814-826-2923

at CFN looks like...

Warm Up
10 minutes - easy

1 minute AB/row
10 prisoner squats
10 PVC good mornings
5 perfect push ups (pressure on the pointers on the way down, pressure on the pinkies on the way up)
10 scap pull ups
5 hollow body to supermans

1 round of Gymnastics Forearm Warm Up

BULLETPROOF SHOULDERS

Strength/Skill
5 rounds for quality

A) 2-4 ring or bar muscle ups (or Muscle Up skills) or 5 strict pull ups + 5 dips

B) ME L sit


WOD
3 min AMRAP @ 85% effort
5 HSPU
8 dball over shoulders

REST 3 MIN

3 min AMRAP @ 85% effort
10 burpee box jump overs
20 KBS

REST 3 MIN

3 min AMRAP @ 85% effort
Row max cals



Request Information Now!