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Unilateral Work

We’re do a lot more accessory work recently, and hopefully it’s been helpful. Our goal is to move better, reduce our risk of injury, and generally be more awesome. Today’s 1 arm DB presses will help improve scapular movement, increase shoulder ROM, and build core stability. Get your bikinis ready, we’re getting SHREDDED!

What’s Your 105 Info:

Today is the day, 105 days before Susan’s swim. Please meet at the Zone at 11am with your CFZ gear on.  We will go over the details of the locations and exercises for the flash workout mob before we leave.  If you are unable to meet at the Zone. Message for location details before 11:30am or follow #whatsyour105 on twitter.

Workout of the Day


Dynamic W/U


E2M for 10min:
-3 power snatch
-10 1 arm DB press (5 per side)


6 Rds:
HPSN: 10 (#115/75)
BS: 20
Run: 200

*Split HPSN & BS reps in half (5/5 & 10/10) with partner, but run together.

Rx: 75/115
Z3: 55/95
Z2: 35/65
Z1: Scale as needed


Coach led

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