Announcement Day!

Announcement Day!



*CFOKC Football at 430pm*

*Bring a friend to workout at CFOKC today for free!*

STRENGTH (deload to 50%):

Front Squat

B: 3x6

I: 3x5

A: 5x3


In 2 person teams:

Min 0-3: AMRAP pushups

Min 3-6: AMRAP air squats

Rest 2 min

Min 8-13: accumulate max cal row

*Only 1 partner may work at a time. Score is total reps.


couch stretch - 1 min ea side



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