** “Athletes Yoga” for all CFD athletes @ LV from 12p – 1p.
** “Open Gym” for all CFD athletes @ LV from 1p – 3p.
** Check the schedule for all other classes at each facility.
** Make sure you check the schedule for holiday hours next week. We are closed on Thursday with modified hours Wed through Sun.
5 Min Mobility – Coaches Choice
Strength: 6 Rounds, add KB weight when needed.
16 Box Step Ups w/ a KB in each hand
16 Controlled Bicycle Abs
WOD #1 – 13 Rounds – EMOM
Min 1 – 5 Swings (70/55) + 5 Jumping Jacks
Min 2 – 6 Swings + 5 Juumping Jacks
Min 3 – 7 Swings + 5 Jumping Jacks
Min 4 – 8 Swings + 5 Jumping Jacks
** each minute add 1 swing and finish the minute with your 5 J. Jacks.
** If you cannot continue to add swings then maintain as many swings as possible while making sure to get your J. Jacks in. Some athletes will make it all the way to the end. Some will get caught at round 8 or 9. Either way make sure your hips and butt do not over extend on the swing.
** KB swing to eye level only. Tight Butt = Tight Swing.
WOD #2 – 10 Min AMRAP of:
10 Ab Mats
10 Around the Worlds (55/35)
10 KB Cleans (alternating reps each side, use the heaviest KB you can)
Run x4 (down, back, down, back – 40 feet)