CF 416 Daily – Wednesday, August 6

From our Blog

CF 416 Daily – Wednesday, August 6



Front Squat

Beginner: 3 x 8-10 reps

Advanced: 5-5-5-5 reps



CF 416 Benchmark

For time:

70 x Wall Ball (20/14)

50 x Burpee

30 x Pull-up

compare to Whiteboard


Running WOD (6:30pm only)

Warm-up: Jog to Canoe landingDynamic, strides, ABC strides, lunges

Speed: 20-40-80-100-80-40-20 sprints with walk recovery

Cool Down: Jog back to 416, static stretching

The perfect cast iron steak 

Become Lord of the Rings





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