Dead lift

By February 5, 2014 Workout of the Day No Comments



  • Coach’s Hours -4:30 every Tuesday and Thursday.
  • Surf City Civil war is looking for volunteer for Feb. 22nd.
  • Dr. Travis Conley, an active release therapist and a recovery coach will be at CFSC from 8 am – 4 pm every Wednesday.
  • Join us for our special Valentine’s Day workout.
  • CFSC will be having special treats for you on the week of Valentine’s Day to show you our love.


2/5/2014 Beginner Intermediate Advance
Roll Out Deltoids on Lacrosse ball
Warm Up 5 KB swings, 10 burpees, 20 air squats, 400 m run, 20 air squats, 10 burpees, 5 kb swings
Mobility Angry hamstring
Skill Dead Lift
WOD 21-15-9
Parallete Dips
Ring Dips
Ring Dips
Cool Down 1000 m row, 1 min partner pancake stretch, 1 min partner pike stretch

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