Bring A Friend(s) FREE W.O.D. 2/24/18

23
Feb

Bring A Friend(s) FREE W.O.D. 2/24/18

This Saturday is BRING A FRIEND(s) FREE DAY!

The last Saturday of each month you can bring a friend(s) to the 9am class workout for FREE, show them around, and have them join you for a challenging yet simple workout, that will leave them with that layer of sweat and feeling of accomplishment, all for free!

***Remember our 10% referral discount if they join, which is applied to both of your accounts for the month 

#Fitness4Everyone #BringAFriendFree #CFRFamily

Conditioning WOD -25 minutes

*Coaches if any newbies, please introduce them to the class, and allow plenty of time for them to grasp the movements as well as have whoever brought them talk them through the workout.

*If it’s a large class, please start half on workout 1 and the other on the workout 2 and then switch after the rest. 

Climb the ladder as high as possible in 10 minutes of…

2 – 4 – 6 – 8 – 10 – 12 … and so on by 2…

Hand Release Pushups

Med ball hug Air Squats 20/14 (CompRX -Pistol Squat R/L=2)

KB Sumo Deadlift High Pulls 70/55

Rest 5 minutes… then…

Climb the ladder as high as possible in 10 minutes of…

5 – 10 – 15 – 20 .. and so on by 5…

Calories on Bike

Abmat Situps

KB Swings 70/55

***Consider having newbies squat to a med ball or box under their rears.

Post 2 scores!  Highest round + rep achieved on both workouts!

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