Some of our Competitive team and members

showing off the new CFSS SWAG !

 

IF YOU ARE INTERESTED IN STEPPING UP YOUR GAME AND COMPETING, AND HAVE AT LEAST 1 YEAR WEIGHT LIFTING EXPERIENCE AND MOST IMPORTANT YOUR RATE OF INJURIES COULD GO UP DUE TO EXTRA TRAINING SESSIONS……COME HAVE A CHAT WITH ME, IF NOT CARRY ON AND HAPPY MONDAY

Warm up

• 5 depth jumps
• 5 naked bar jump cleans
• foam roll posterior chain
• 10 shoulder retractions on bars or floor

Mike Burgerner warmup for clean STRENGTH Hang Squat Cleans 3 x 2 @ 50% 3 x 2 @ 60% 2 x 2 @ 70% 4 x 2 @ 80% WOD 3 Rounds for time: 10 Box Jumps (24/20)/ MW 10 Goblet Squats (2p/1.5p)/MW 50 Double Unders/100 SINGLE SKIPS 10 Pull Ups/BANDED OR RINGS ACCESSORY Max Distance Handstand Walk/ HOLDS ON WALL 4 attempts