Announcements: Our May on-ramp begins Tuesday May 5th at 6:00pm.
Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Warm-up Drills
I. 8:00 Dodgeball
II. Mobility
Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload. Increase weights with each set.
Turkish Get-up 3-3-2-2-1-1
Post loads to comments.
“Banshee”
Complete 5 rounds for time of
5 x Power Cleans (155/105)
10 x Pull-ups
Post times to comments.
Skill Development
Ab Circuit
“TGU” : 35#
“Banshee” : 6 :38 (115#)
Banshee: 9:34 rx