EMOM 12 Minutes:

Even Minutes: 3 Front Squat (3 sec pause), heavy

Odd Minutes: 30 Double Unders

Then…

12 MIN AMRAP:

15 KB Swings, 53/35

200m Run

15 Box Jumps, 24/20

 

 Below:  Kim Lewis (Dorito Loco), Our Newest Addition to the CFWC Coaching Staff!

 We are very excited to have Kim on the CFWC coaching staff. She has over 10 years of experience including a degree in Kinesiology. Kim has worked with a variety of athletes from ages 8-40 including assistant swim coach at Henderson since 2005. She has helped train all Varsity sports at Drexel University in Strength & Conditioning and athletic improvement. In addition, she is also a certified instructor at Ageless Exercise where she instructs exercise classes at nursing homes. Not only does Kim have lots of experience in Health & Fitness, she is a tremendous athlete.  She was a member of the Golden Rams Varsity Swim team where she was a 3 time NCAA All-American, 9 time NCAA All-American Honorable Mention, 4 Year PSAC All-Conference, and 3 Time PSAC State Champion. Look for Kim to start coaching classes this week!