January 8, 2016 By CFSI Leave a Comment

Friday 1/8/2016

A) EMOM for 5 Min do:
Burpee x5 + Squat x5
rest 3 min
EMOM for 5 min do:
Arch Hold x10 sec + Hollow Rock x10 sec

B) “Cindy”
AMRAP in 20 min of:
5 Pull-ups
10 Push-ups
15 Squats

Filed Under: WOD

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Great job everyone keeping our facility safe. Just a few quick reminders:

Be sure to complete the COVID-19 online survery before you come to class.
If you feel even the slightest bit sick, please stay home. You can zoom a class or do some recovery work but please DO NOT chance anything.
We know it’s hard but try and keep your mask completely covering your nose and mouth at all times when you’re in the box. Remember, Gators and Masks with valves are not permitted.
If you have any questions or concerns about programming, the box, etc. please see a coach.