Mobility Class at CFFP! 
Friday 8/23 8:30 AM 

Tuesday 8/27 6:30 PM 

Learn how to attack your movement inefficiencies, get rid of those “tight” spots, and create meaningful mobility changes via the Functional Range Conditioning® system.
CARs: Controlled Articular Rotations
PAILs: Progressive Angular Isometric Loads
RAILs: Regressive Angular Isometric Loads
Flexibility  Mobility
Mobility = Flexibility + Strength

Thought for the day   “Knowing is not enough; we must apply. Willing is not enough; we must do.” Johann Wolfgang von Goethe

Monday August 12, 2019


A1) Barbell Hip Thrust: 4 Sets of 8-12 ascending to Heavy 8

A2) Strict Supinated Pull-up: 1-2 Reps Short of failure x 4 sets; Rest 2min


B) E3M for 12min:



8 Hang Power Clean

30 Double Under

8 Lateral Burpees over Bar



8 Hang Power Clean

30 Penguin Jumps or 75 Singles

8 Burpees or NP Burpees


C) 1 mile Run @ 5k Pace

August is a perfect time for homemade ice cream!!

Categories: WOD

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