12
Nov
Monday, November 13, 2023
Questions or issues with Pelvic Floor Health?
Indigo Physiotherapy (located in Mosaic!) will be at CFR7 tonight from 5-7 PM!
Come meet the doctors, ask questions, and get information about pelvic and orthopedic physical therapy! They will be giving out coupons and promotions for treatment!
| Weekly Overview | Events/Classes | |
| Monday | Sandbags/Farmer’s Carry | 5 PM – Indigo Physiotherapy |
| Tuesday | Split Jerk, “Fran” Benchmark WOD | |
| Wednesday | Snatch | 5:45 PM – Core Flex |
| Thursday | Back Squat | |
| Friday | Gymnastics Push/Pull | |
| Saturday | Squad WOD | |
| Sunday | Unilateral Lower Body |
Strength
Every 1:30, 4 Rounds
1) 3-4 Sandbag Over the Shoulder
2) 100′ Double Kettlebell Farmer’s Carry
3) 15 Banded Face Pulls
Conditioning
EMOM 12
1) 250/200m Ski (FX: 200/150m) (RX+: 300/250m)
2-3)
AMRAP
48 Speed Steps (FX: 32)
12 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
12 Single Kettlebell Suitcase Lunge (24/16) (FX: 16/12) (RX+: 32/24)
4) Rest
*Continue where you left off