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

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