Wednesday, 16 April 2014

Please note our amended hours over Easter weekend.

Fri/18 April – ONLY 5PM

Sat/19 April – BOX closed

 

STRENGTH:

Fronts Squat x2x5 @ 85%

 

STRENGTH & CONDITIONING WOD:

10 rounds EMOM (30 minutes)

6  Power Cleans 135/95#

10 Pull ups

8  Lateral Burpees

Post time to comments.

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): Repeat 4:00 on, 4:00 off until form/pace deteriorates

Bike (TUE): Repeat 4:00 on, 4:00 off until form/pace deteriorates

Run (TUE): Repeat 4:00 on, 4:00 off until form/pace deteriorates

Row (TUE): Repeat 4:00 on, 4:00 off until form/pace deteriorates

Ruck (TUE): Repeat 4:00 on, 4:00 off until form/pace deteriorates , 55# Ruck/Boots/Utes

Post sport, times, and total number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): Repeat 4:00 on, 4:00 off until form/pace deteriorates

Bike (MON): Repeat 4:00 on, 4:00 off until form/pace deteriorates

Run (TUE): Repeat 4:00 on, 4:00 off until form/pace deteriorates

Post sport, times, and total number of intervals to comments.