Happy Anniversary Coach Marcy!
Thank you Coach Marcy for your 4 years of coaching with CFF. We appreciate your commitment to our community and our Team.
A. Every minute for 12 minutes:
1st minute: Hanging L-Sit, 45 seconds
2nd minute: Hollow body Hold, 45 seconds
3rd minute: Plank, 45 seconds
4th minute: Superman Rocks, 45 seconds
B. Every 90 seconds for 12 minutes:
2 Weighted Pull-ups, increasing load after each set
*last completion date 12/11/15.
C. Three total rounds of as many rounds/repetitions as possible in 4 minutes:
60 meter Shuttle Runs (10 meter increments)
2 Bar Muscle Ups
*1 minute rests between rounds
D. Mobility 101 @ 10:00 am:
Points of Interest: Shoulders
E. Strength 101 @ 6:00 pm:
Back Squat 5x5. Load at 72% 1RM.
Bench Press 5x2. Load at 82% 1 RM.
Deadlift 5x3. Load at 77% 1RM.
*90 second rests between each set.
Record scores to Members Area.