Monday, January 11th WOD


CFBF Healthy Lifestyle Challenge Info Session this Thursday night, 1/14 at 6:30pm! 

Core Noursihment will be co-presenting and food/snacks will be provided by Good t’Go!

Please RSVP if you plan on attending.  

30-Day Challenge kicks off 1/18…change your life in 2016!!! 

Workout for Mon., 1/11:

Warm Up –

2 min Foam roll lats

2 min Banded Lat Stretch

5 min Dynamic warm up

Strength –

4×8 Superset

BB Heavy Lunges (4 per leg)

Strict pull ups


2 Rounds:

5 KB or DB Snatch (each arm)

10 MB Squat Clean Wall Balls

15 Box Jumps

20 Push ups

25 Double Unders

After Bash –

5 Rope climbs*

(*Reminder to wear tall socks for pants.)

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