PLEASE REMEMBER GYM CLOSED THURSDAY, FRIDAY
AND SATURDAY, APRIL 5-7 FOR
FLOOD REPAIRS :((((((((
BIG HAPPY BIRTHDAY TO OUR WONDERFUL PHAE…. WOW YOU HAVE COME A LONG WAY AND IT’S BEEN GREAT WATCHING YOU GROW INTO ONE HECK OF AN ATHLETE, COACH AND TRAINER ……..
WE AT CFSS ARE GRATEFUL AND BLESSED TO WORK ALONG SIDE YOU, WITH YOUR GENUINE, EASY GOING, BUT STRONG DEMEANOUR, YOU ARE MOTIVATING AND SINCERE …… YOU ROCK PHAE AND BIRTHDAY BUMPS IS A SLED PULL TO 16 AND BACK! RAIN OR SHINE AND I WANT PICTURES !
Lifting class tonight …. DOING A 1RM MUSH UP
Beginners you will be scaled accordingly 🙂
Warm up
- 5 ps turkish get ups
- 10 MB Cleans
- 5 tempo push up 2/2/2
- 10 bench dips
- 200 m run
mobility for power clean and squats
Strentgh
1 min to find 1 rm Turkish get up
METCON
“The Chief”
5 Rounds – 3m AMRAP – 1m Rest between rounds
3 Power Cleans (135/95)
6 Push-ups
9 Squats
ADVANCED
“The Chief with a kick”
5 Rounds – 3m AMRAP/round – 1m Rest between rounds
3 Power Cleans (155/105)
6 Ring Dips
9 Squats