Tuesday April 11, 2017

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(Meet Susan and Don!  They are our newest personal training clients and they are awesome!! With a desire to defy the odds of aging, these two are dedicated to making sure they stay strong and healthy for the rest of their lives!  We are so happy to have them as part of the CFJ family!)

Strength Session:

Complete 7 rounds of the following sequence and work up to as heavy as possible for the day:

1 Snatch Balance + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Full Squat Snatch

 

Level 2 WOD:

1000m Row buy in…

then…

AMRAP in 12 minutes:

10 Push Press (95,65)

12 Overhead Lunges (95,65)(L+R=2)

 

Level 1 WOD:

1000m Row Buy in…

then…

AMRAP in 12 minutes:

10 Push Press (45,35)

12 Overhead Lunges (45,35)(L+R=2)

 

BOOTCAMP:

1000m Row Buy in…

then…

AMRAP in 12 minutes:

10 Burpees

12 Walking Lunges with plate overhead (25,15)

then…

1000m Row Cash out

Level 2 MODS:

MOD 1: (75,55)

 

Level 1 MODS:

MOD 1: Front Rack Lunge (75,55)

MOD 2: Front Rack Lunge (45,35)

MOD 2: unweighted lunges