Britney's BACK!!! I am excited to announce that miss Britney Holmberg is back coaching at CFA after a long and gruelling summer of training to become a professional full time Firefighter! Brit will be coaching some SPECIAL GYMNASTICS SKILLS AND DRILLS classes 4 times a month- because of her random shift schedule for work, the classes will not always be at the same time- so stay tuned for the dates and times! THE FIRST CLASS IS SUNDAY SEPTEMBER 8th at NOON to 2 pm. Sign up on-line as usual...this class is for EVERYONE OF ANY LEVEL and Brit will be going through all the progressions and drills you need to do to be able to master skills like the Handstand, handstand push ups, pull ups, muscle ups and much much more! Space is limited in the classes so make sure you sign up well in advance- we will post the schedule of classes for the months ahead ASAP...there is no additional cost for this class but if you are on drop in passes it will count as 2 drop ins. Any questions please ask!
Strength: De-Load Bench PRess- 4 x 5 @40%, 1 x 5@ 50%, 1 x 5 @60% of 90% of your 1 RM
Run 400 m THEN
75 Wall Balls (20/14)
12-9-6 REPS of
Over Head Squats (95/65)
75 Wall Balls
400 m Run
Extra: None....Its Friday! GO home!