Check out the Striking WOD. Don’t know what some of it means? Try doing CF Striking Basics with Chris, cday@arenalfitness.com, and see for yourself. We are the only gym in the area with a certified CF Striking Instructor and a CF Striking class program. Starting Wednesday, August 29th at 6:15pm, we will have CF Striking classes 2 days a week (Wednesdays at 6:15pm and Saturdays at 9:15am).
CF Class WOD:
Weighted dip 3-2-2-2-1-1-1-1-1 reps
BONUS WOD:
15-12-9 reps of:
Sumo Deadlift High-pulls 75/55lbs
Lateral Burpee (Over Barbell)s
KB Class WOD:
Run 800 meters
25 One-Arm KB Clean and Press (35/25 lb)
25 Knees to Elbows Run 800 meters
CF Striking WOD:
Power Development:
Banded strikes
20 1s (Extend)
20 2s (Extend)
20 1s (Retract)
20 2s (Retract)
WOD:
2 rounds for time
200m Station Run
Start – 5 Slamballs
50m – 20 Combos (1-2-Knees)
75m – 5 Burpee broad jumps
100m – 20 Front Kicks (10 each leg)
75m – 5 Burpee broad jumps
50m – 20 Combos (1-2-5-6)
Finish – 100’ round trip prowler push
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- KB Class Postings 8/18/12
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- CF Striking Class Postings 8/18/12
