Happy Birthday, Larry!
CF GAMES REGIONALS/MEMORIAL DAY WEEKEND SCHEDULE
THURSDAY:
Class: 6:00 AM
Class: 7:00 AM
Open Gym: 8:00-11:30
Class: 11:30 AM
Open Gym: 12:30-3:30
Class: 3:30
Class: 4:30
Class: 5:30
Weightlifting Class: 6:30
FRIDAY:
Class: 6:00 AM
Open Gym: 7:00-11:30 AM
Class: 11:30 AM
Open Gym: 12:30-3:30
Class: 3:30
Class: 4:30
Class: 5:30
SATURDAY
Open Gym: 7:00-9:00 AM
Class (Murph): 9:00 AM
Class (Murph): 10:00 AM
SUNDAY:
Open Gym: 8:00 – Noon
MONDAY (Memorial Day):
Class (Murph): 11:30 AM
Workout of the Day
A.
Tempo Back Squat
Every 2 minutes, for 10 minutes (5 sets): 3 reps 70-75% of 1RM 33X1
(or 5-15 bs heavier than two weeks ago)
B.
AMRAP in 10 Minutes
40-30-20-10 rep rounds of:
Wall-Balls (20 / 14)
Alternating Front Racked Lunges (95 / 65)
Rx+ 30 / 20, 70/50 DB OH Lunges (use 1 DB and switch arms as needed)
*If you finish, climb back up the ladder starting with 10-20-30-40
**Score will be total reps completed
Master’s (45 and up):
40-30-20-10
Wall-Balls (14 / 10)
Alternating FR Lunges (65 / 45)