Endurance WOD Monday April 22nd:


Tuesday April 23rd is Buddy Day at CFFP

Bring a friend and show them what we are all about

Swim (3S)

10- 15 minutes Mobility
The Missing Shoulder Corner Part 2: Volleyball, Mobilizations and More Katie Hogan
Dynamic warm up
500m easy swim

5-10 minutes drill work:
3X 3 different swimming drills of choice. Swim Drill examples
Follow drill sets with 3 sprints <50m 80%, 90% and100%
Recover completely and begin workout

10-15 x 50m on 1:00
Hold efforts within 2-3 seconds
500 easy warm down

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