5/10/2017

We’ll be working on a skill that we don’t see much of today; the pistol squat. Choose a rep range that works for your ability and scale as needed to develop balance and unilateral strength. One legged box squats, banded assist, and other variations exist for you to refine this movement.

EMOM x 10
Pistol Squat (4-10 total)
V-sit Hold or Russian twist
:30

Conditioning

For Time

21-15-9
Box Jump over (24/20)
Front rack Lunges (95/65)
Calorie Bike / Row (RX+ bike)

POPULAR POSTS

The Murph Challenge 2023

Each year for Memorial Day we host an Event here at CFC called “Murph” or officially “The Murph Challenge”.  “Murph” is a Hero workout, performed

May 2023 – What’s In The Box

Ladies Night – Last Call Calling all CFC Ladies! It’s not too late to show up for tomorrow night’s Ladies Night!  The event starts at

May Wendler Cycle

FIVE, THREE, ONE, GAINS!Strength and muscle building are two important aspects of fitness that many people strive to improve. While there are many different training

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