Starting July 1 THIS FRIDAY
CFS will be hosting throwback movie nights every Friday!
There will be Keg Beer and 80/90s Throwback movies.
Our first film will be Varsity Blues!
BYOB (if you want something other than the Keg) and Snacks.
Movie will start at 7:30PM – Sharp – In the Bootcamp RX on a projector Screen!!!
A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
45-60 seconds of L-Sit or L-Sit Progression with Boxes
B. Every 3 minutes, for 15 minutes (5 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
BOOTCAMP RX CLASS:
A. 10-15min Pull-up Progression
B. Every 3 minutes for 18 minutes (6 sets):
Little Loop Run
- Note time after each set!
C. Core Cash-Out:
Max plank w/ feet on wall (slightly elevated)
– Record time