BRING A FRIEND DAY at ALL CLASS TIMES
5:30am, 6:30am, 9:00am, 12:00pm, 4:00pm, 5:00pm or 6:00pm
Working Weight / Training Max @90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
NOTE: Friends attending class w/ CFHB members should use light to moderate weight on strength work focusing on good technique.
9 min AMRAP:
9 Push Press @40-50% (115/75)
3 Bar Facing Burpees
@Home / Scaled option:
9 min AMRAP:
150/100m Row / 100m Sprint (30 sec effort)
10 (5R/L) 1-Arm KB Push Press @40-50% (115/75)
COOL DOWN & Foundations & How to get start w/ CFHB Info
NOTES: Score Completed Rounds + Reps and record Push Press weight. Light weight is recommended for visiting athletes in order to focus on form. The Bar Facing Burpee will be over the bar with a 2-foot take off but may be scaled to a step over.
Mobility / Pre-hab (Levi)
12 min AMRAP:
15/12 Cal Bike
15 Deficit Push-ups (45/35# plate) / Push-ups / Knee Push-ups
30 sec Cumulative L-Sit Hold / Knee Tuck Hold / Box Hold / L-Sit variation
(see video link L-Sit for options) https://youtu.be/6NrSABQYa9A
NOTES: Score Completed Rounds + Reps. L-sit hold is cumulative (2x 15 sec hold, 3x 10 sec hold, etc). Deficit Push-ups may be performed off any similar height objects 3-3.5” or less (45/35 plates/ most difficult) off the ground.