CF Plexus will be hosting the following events in August:
Manor Mudder Mud Run on August 16th, details here: Register
WOD For the Cure with American Diabetes Association on August 30th: Details in the box
OPEN WOD - Free for any to try. Bring a friend and receive 25% off your next month! August 5th- 7am
WARM UP
In 10 min or less:
Try 30-60sec of everything vs 10-30 reps
Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Leg Swings
Hurdlers
Butt Kicks
High Knees
BUY IN
Take 10 min to find a 3RM Front Squat
SKILL
Ring Pull-ups
WOD
15 min AMRAP
335m Run
10 Ring Pull-ups (rings to armpits)
15 Burpees (jump on top of 45# plate-2 feet landing)
CASH OUT
5 Sets of 3 Unbroken
Hang Clean - heavy as possible
MOBILITY
Lats
Ring Pull-ups
WOD
15 min AMRAP
335m Run
10 Ring Pull-ups (rings to armpits)
15 Burpees (jump on top of 45# plate-2 feet landing)
CASH OUT
5 Sets of 3 Unbroken
Hang Clean - heavy as possible
MOBILITY
Lats
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