9 am- Weightlifting Technique with Amie

10:15 am- Endurance with Amie

Endurance: In Any Order

In 13 Minutes

Run, Row or Ski as far as you can

Then….

AMRAP 13 Minutes

5 Strict Pullups

1o Burpees

15 Air Squats

Then……

AMRAP 13 Minutes

50 Situps

50 Supermen

200m OH Plate Carry 45/25

Today marks 11 years in business for CFWC!!