MIKE CAN’T SAY ENOUGH ABOUT YOU! STRONG, MOTIVATING, HELPFUL TO ALL,

PLEASANT TO BE AROUND.  I AM ONE OF THE LUCKY ONES TO WATCH YOU AND

EMILY THROUGH YOUR CAREER PATHS AND OUT THE OTHER END AND 

NOW NEW BABY! THANK YOU FOR ALL YOU DO AT CFSS!

 ….YOU CAN RUN BUT YOU CANT HIDE FROM  YOUR

BIRTHDAY BUMPS…. HAPPENING TODAY !!  SO EXCITING! 

 A BABY ANY DAY FOR THESE TWO AMAZING PEOPLE….

BOY I THINK?

WHAT’S ARE YOUR GUESSES

Warm up 

• 20 using dowel – 3 point curtsy lunges 
• line drills ball release lats and rear deltoid 
• Practise and review clean with dowel 

 

FUN DAY MONDAY…. LOOK BACK IN YOUR BOOKS FOR YOUR  1 RM

 

FULL CLEAN 5 4 3 2 1 1 1 …...HANG CLEAN FOR BEGINNERS WITH LESS THAT 6 MONTH EXPERIENCE

 

WOD #1  NFT …. TEAM UP FOR THE FIRST 2 MOVES 

• 10 PS CURTSY LUNGES 135/95/105/65  MW
• 10 PS LANDMINE PRESSES ….from a staggered stance position
• 10 BUPREES PLUS 2 LATERAL BOUNDS FORWARD ….OUTSIDE
• 10 BEAT SWINGS ON RIG OR HOLLOW ROCKS

 

FINISHER 2-3 

• 10 medial deltoid raises 
• 10 hammer curls
• 10 tricep banded presses
• 10 jump squats