May 2020

7 rounds for time: 7 Burpees 7 DB Snatches (per arm) 7 Goblet Squats *every 90 seconds: 5 sit ups

Review then warm up as a group WOD 5 Rounds of: 5min AMRAPS8 SA DB Dead Lifts6 SA DB Push Jerks4 Inverted Burpees2 Plyo / Clapping Push-ups -Rest 2min between each AMRAP- Inverted Burpee:https://youtu.be/M6_nkTKhaFY Plyo / Clapping Pushhttps://youtu.be/FRo3b_Pfw3M

Lactate Threshold Zoom classes are at 7 AM (Open to the public!) – 8:30 AM (CFIS Members) – Noon (CFIS Members) – 4:30 PM (CFIS Members) – 5:30 PM (CFIS Members) – 6:30PM (M&W only Open to the public!) Download the zoom for cloud app. (Iphone version is here: https://apps.apple.com/us/app/zoom-cloud-meetings/id546505307) WOD Review then warm-up all

Mental Toughness Day Zoom classes are at 7 AM (Open to the public!) – 8:30 AM (CFIS Members) – Noon (CFIS Members) – 4:30 PM (CFIS Members) – 5:30 PM (CFIS Members) – 6:30PM (M&W only Open to the public!) Download the zoom for cloud app. (Iphone version is here: https://apps.apple.com/us/app/zoom-cloud-meetings/id546505307) WOD Review then warm-up

Metabolic Conditioning Zoom classes are at 7 AM (Open to the public!) – 8:30 AM (CFIS Members) – Noon (CFIS Members) – 4:30 PM (CFIS Members) – 5:30 PM (CFIS Members) – 6:30PM (M&W only Open to the public!) Download the zoom for cloud app. (Iphone version is here: https://apps.apple.com/us/app/zoom-cloud-meetings/id546505307) WOD Review then warm-up all

Glycolytic (2-5 min bursts) Zoom classes are at 7 AM (Open to the public!) – 8:30 AM (CFIS Members) – Noon (CFIS Members) – 4:30 PM (CFIS Members) – 5:30 PM (CFIS Members) – 6:30PM (M&W only Open to the public!) Download the zoom for cloud app. (Iphone version is here: https://apps.apple.com/us/app/zoom-cloud-meetings/id546505307) WOD Review then

Gymnastics Focus Zoom classes are at 7 AM (Open to the public!) – 8:30 AM (CFIS Members) – Noon (CFIS Members) – 4:30 PM (CFIS Members) – 5:30 PM (CFIS Members) – 6:30PM (M&W only Open to the public!) Download the zoom for cloud app. (Iphone version is here: https://apps.apple.com/us/app/zoom-cloud-meetings/id546505307) WOD Review then warm-up all

Warm-Up & WOD Review WOD For time: 50 Odd Object Squat Cleans 100 Hop Overs Over Odd Object 50 HR Push Ups 100 Hop Overs Over Odd Object 50 Odd Object Squat Cleans -3 mins rest- Tabata (20sec Work/10sec Rest) Straight-legged Sit-Ups

REVIEW THEN WARM-UP WOD For time 3 rounds of: 50 Sit-ups 50 DB Step Ups 50 DB Push Press 50 Glute bridges COOLDOWN GROUP STRETCH