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Sunday May 14

Sunday Schedule Reminder

8am, 9am, 10am, 11am: Group Class

8am: Boot Camp

9am: Teens

10am, 10:45am: CF Kids

11:30am: Rowing & Gymnasty

12pm-2pm: Olympic Lifting & Open Gym

So much fitness!!!!!


Workout of the Day

“Mainsite Sunday”


Dynamic Stretch + Warmup Single Unders


Warmup Bar Muscle Ups/Pullups


Squat Clean
Set 1: 10 reps w/ empty bar
Set 2: 8 reps w/ warmup weight
Set 3: 6 reps w/ workout weight WOD from May 9, 2017

For time: 
150 Single Unders
20 Bar Muscle Ups
10 Squat Cleans (115/80)
150 Single Unders
15 Bar Muscle Ups
15 Squat Cleans 
150 Single Unders
10 Bar Muscle Ups
20 Squat Cleans 
150 Single Unders

* There is a 25 minute time cap.  Scale accordingly.

Post time to comments. 


Bar Muscle Ups

  • Scale reps accordingly 
  • Sub Pullups (CTB, Chin Over Bar or Band)
  • Sub Ring Rows