2015-02-23 Monday

2015-02-23 Monday
February 23, 2015 KCF_Admin

REMINDER:  The 2015 OPEN Starts this week.  For the next 5 Wednesdays, CF HQ will be releasing the workouts.  We will be doing the OPEN workouts every Friday.  For those interested we can have a little get together at the gym after the last class.  We can fire up the grill for a “FRIDAY WEEKEND STARTER!”

We will resume our regular STRENGTH PROGRAMMING SERIES after the OPEN.

A) Group Stretch

B) WARM UP
3 Sets
5 Pull Ups
10 Push Ups
15 Air Squats

C) For time
Start with 600m Run
then
4 Rounds:
10 Sumo deadlift high-pulls (Rx95/65)
10 Push presses
20 Back squats
then  finish with
600m Run

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