CFE:

• Monday hours
  • 5:30 am CrossFit class
  • open gym 8-11 am W/ one class at 9am
  • open gym 3-5 pm

There will not be Endurance classes this week however Wods will be posted. Come on in and get your Endurance on during open gym! A coach will be available if you have any questions.

Monday Endurance:
4 rft:
25 RKBS (75/53)
20 DB OH walking lunges (50/35)
15 GHD or MB sit-ups
10 goblet squats
5 burpee T2B

CrossFit:

• FRONT SQUAT:
  • work to a heavy set of.
    *drop to 50% Of that # and do 2rds
    Of 15 front squats – no more than 60 sec rest.
    
• Metcon: for time
  • 40/27 cal bike
  • 30/20 cal row
  • 20 burpee box jump over
  • 30/20 cal row
  • 40/27 cal bike