10.13.2021
Join Us Saturday for CFSR’s 13th anniversary brunch!
8am class, 9am brunch, 9:30am class
Free Guest Day!

Accessory Work
3x:
20 DB Front Raise Superset with 20 DB Tricep Ext.
10 Lateral Plank Walk – 10 push ups at the end
10 Slam Balls (Do not use the medicine balls)
10 knees to Elbow
10 Each side- Bulgarian split squat

Skill Work
The Rower – if you hear the chain banging, it’s time for some training!
Rowing Efficiently
Metcon (AMRAP – Rounds)
12 min EMOM
1. Row 12/10 (rx+ 16/12 cal)
2. 20 KB Swings 35/26 (rx+ 53/35)
3. 10 Headcutters (Rx+ 15)
4. 24 Kayakers (rx+ 34)

Warm-up
Weightlifting Class:
10 Cal Bike, 10 Cal Row, bear Crawl, Soldier kick, Samson Stretch, burpee broad jump

Skill Work
Snatch Pull
Snatch Balance
High Hang Snatch
High-Hang Snatch (3×3 70%)

Accessory Work
3×10 Bent Over Row
3×10 Lateral Raise
3×10 GHD Sit Ups