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CFS Workouts July 5th to July 10th

Monday’s Workout 
(9am Only Class)

Teams of 3

For Time

1700m Run


6 Rounds

76 Sit Ups

76 Lunges

76 Kettlebell Swings


1700m Run

Tuesday’s Workout

5 Rounds For Time

1000m Bike

15 DB Push Press

2 Minute Rest

Wednesday’s Workout

For Reps

1 Minute Strict Pull Ups

1 Minute Front Squat

2 Minute Strict Pull Ups

2 Minute Front Squat

3 Minute Strict Pull Ups

3 Minute Front Squats

Thursday’s Workout



Friday’s Workout


For Time

1000m Row

50 Thrusters

30 Pull Ups

Saturday’s Workout


Minute 1) 10 Strict Toes to Bar

Minute 2) 15 Strict Burpees

Minute 3) 20 Box Step Ups

Minute 4) Rest