Call us now 814-826-2923

at CFN looks like...

Warm Up

3 rounds

High knees down, butt kicks back
Side shuffle down and back
10 squats

10 scap pull ups or ring rows
10 scap push ups
:20 plank

Thoracic Flow

Clean Warm Up



Strength/Skill

Every :60 x 15 rounds

1 power clean + push jerk @ 65-75% 1 RM C&J 


WOD

12 minute AMRAP

1 C2B + 2 HR push ups + 3 squats
2 C2B + 4 HR push ups + 6 squats
3 C2B + 6 HR push ups + 9 squats
4 C2B + 8 HR push ups + 12 squats 
5 C2B + 10 HR push ups + 15 squats 
6 C2B + 12 HR push ups + 18 squats etc...



Request Information Now!