WOD/ 2/24/2015


Warm Up-

Roll- 10 Min

Skinny PVC-4min

Up Dog/ Down Dog- 3min

Basic Press Workshop- 8 min

Jumping in Place Workshop-3 min


Active Warm up

10 Single leg Deadlift Toe Touches

5  Hollow Holds

3 times through



For Time


Push Presses

180 Degree Jump Squats

Strict Knee Raises


Awesome little WOD….

Reminder pick up your packet if you have not already, please give consideration to getting hooked up with EFT, and pick up our March Calendar of Events.  Awesome stuff happening at CFW next month.


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