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CFTR MOBILITY
WARM UP 3min AMRAP 7-Pull-ups 9-KB Swing 11-Sit-ups WOD Tabata Stones Rest 3 min Tabata slam balls CASH OUT Not Timed 100 Air Sq/ With med ball
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Athletes, if you are interested in testing into the competition class please let
any of the coaches know and we will be happy to judge you. We encourage all athletes to test in, the first class will be next week May 7th at 7:30pm. CFTR MOBILITY WARM UP 800m Run 10-Stiff leg DL 10-Press (just bar) 10-T2B WOD 5Rds 3-Towel Pull-ups 10-D.L (225/155) 5-Ring Pull-ups 15-Box Jumps 7-Pull-ups 400m Run 
Awesome weekend for all of our CFTR Athletes!
Congratulations to all the runners who participated in the NJ Half/Full Marathon. Big shout out to Coach Kristen on taking 4th in the Steelfit Competition this weekend. CFTR MOBILITY WARM UP 3x5 Skin the cat 3x30 Sec H.S Hold 10-Ab Sit-ups 15-Pull-Ups {x3} WOD 7rds 3-MU’s 5-Clapping push-up 7-GHD 9-Wall Walks 11-KB Swings 
CFTR MOBILITY
WARM UP 800m Run Then Work up to C-N-Jerk weight PARTNER WOD 10-Clean-N-Jerk (115/75) 200m Run 10-C-N-J 15-Pull-ups 200 Run 10-C-N-J 15-Pull-ups 20-GHD 200m Run 10-C-N-J 15-Pull-ups 20-GHD 25-KB swing (53/35) 200Run 10-C-N-J 15-Pull-ups 20-GHD 25-Kb Swing 30-Burpees 200 Run 10-C-N-J 15-Pull-ups 20-GHD 25-Kb Swing 30-Burpees 35-Renegade Row (35/25) 200m Run 200-Du’s 
CFTR MOBILITY
WARM UP 5-Ring Dips 5-Chin-ups 5-Shoulders Press 10-Air Sq {x3} SKILL Bent Row WOD#1 5min(Amrap) 3-Muscle ups 10-OHSQ (95/65) 3 min rest WOD#2 4RFT 10-Floor Press (135/95) 10- Pull-ups 10-Bent Row (135/95) 
Strongman class starts this Sunday 4/27 at 10:30am.
This is free for unlimited members, $5 for others, you can sign in and pay through mind and body. Gymnastics classes will begin 5/6 (Tuesday) at 6:30pm. Please note this class will run on Tuesday nights not Thursday due to Beach Wods starting up in mid May. CFTR MOBILITY WARM UP 10-Wall balls 10-CF Push-up 10-Air Sq {3x} WOD For time 10-Curtis P (95/65) 25-Burpees 400m run 8-Curtis P 15-Burpees 400m Run 6-Curtis P 10-Burpees 400m Run 4-Curtis P 5-Burpees 400m Run 
CFTR MOBILITY
WARM UP #1 10-Air sq 20-Du’s {x3} WARM UP #2 5-Pull-ups 10-Push-ups {x3} SKILL Manmaker WOD 10min Ladder -Man Makers -T2B CASH OUT 100-Tuck Crunch 
CFTR MOBILITY
WARM UP 10-Romainin DL Run 200 15- Air sq {x2} Dead Lift Find your 1 rep max THEN (if time) 4Rds (Not timed) 6x SDHP (155-225/115-155) 5x Box Jump (24/20) 10x Med ball 
Good luck Boston Marathon Runners!
CFTR MOBILITY WARM UP 7-Thrusters 7-Stiff leg DL 10-Lateral Hops {4Rds} SKILL DU WOD 5RDS 30-DU 20-Wall Ball 10-Power Cleans (135/95) 5-Strict chin-ups  CFTR MOBILITY
WARM UP #1 1 Mile Run WARM UP #2 10-Close grip push-ups 10-Sit-ups {x3} SKILL 1 Arm snatch WOD 7rds 10-Burpee Stones (114/75) 10- 1 Arm- Barbell snatch (65/45) (No dropping bar please sub DB snatch. If bars/weights become an issue) 10-Dips (off GHD/Parallete) 10-Toes threw rings Run 200 CASH OUT Stretch *Please note we are open tomorrow 4/20 - Easter 8am - Cardio Blast 9am - WOD |
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November 2019
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