Get some air

Get some air

*Bring a friend to CFOKC today for free!*


*CFOKC Football @ 4:30pm*


Pull-up/Dip (REPS)

*work as super set

3x unbroken


With a partner:

10-9-8-7-6-5-4-3-2-1 reps for time of:

Jumping squats for HEIGHT

200m sprint

*P1 completes the jump squat and the run, then P2 does the same, and so on. Partners do not work at the same time.

*Athletes may scale up to box jump overs, (literally, jumping all the way over a box) but only if they've been doing CF over 1 year.


couch stretch, calves on post



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