Call us now 814-826-2923

at CFN looks like...

Warm Up
3 sets of 
row/ab 1 min 
10 m inch worm
:10 bottom of pushup hold 
:10 Top of pushup hold 
10 m step over the fence 

THEN 
Thoracic Flow 

THEN 
3 rounds 
10m Bear Crawl 
10 Alt deadbugs 
10 light DB presses
10 light DB thrusters


Strength/Skill
Every :90 x 8 rounds

5-7 shoulder to overhead
*must be cleaned from the ground

WOD
For time

75 row cals
75 alternating DB snatches
75 WBs
75 tuck ups
75 DU



Request Information Now!