Monday, 02 December 2019

Congrats to Christa and Burris for their successful completion of CF-L1!

Great job Coach Christa and Coach Burris!


General Warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

10 PVC overhead squats



Complete as many rounds and reps as possible in 25-minutes of:

10 Overhead squats (95/63)

10 Toes-2-bar

400m Run


For score



Lower Body Foam Roll

Anterior Compartment Smash

Spine Smash



Post results and experiences to comments


  1. 6 full rounds
    Did 2 rnds T2B but then felt my back so went to
    30sec hollow holds instead of T2B
    1200m bike instead of run

    Getting prolo on my back tomorrow. SO ready to heal!
    Still a great workout tho!

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