There will now be a regular 6:30pm class on Monday, Tuesday, Wednesday and Thursday at CFA!!!

Check out this week’s endurance video on running form by clicking here.

1) Power Cleans
5 x 2 reps

2) Pull Ups with an eccentric load

3 rounds of:
max pull ups, take 3 seconds to lower body each rep

3) Row 500m for time
(This may seem like it’s not a lot. It’s not volume wise. But the intensity should be out the roof. You will put everything you’ve got into this 500 meters)

Endurance WOD:
(Complete 3 hours before or after Performance WOD)