First, some announcements:
1) Nutrition Challenge –  Begins this Friday, September 18th. Read the details here and don’t forget to let us know what option you’re choosing! Also, the benchmark WOD will be in the gym on Friday but you can do it on any other day in case you can’t make it Friday – just let a coach know that you wish to do the challenge WOD!
2) Central Florida Throwdown – we will be CLOSED on Saturday September 26th as we go out to support all CFG athletes competing in this local competition –
3) Women’s Self Defense Class – we are hosting a 90min class on Saturday October 3rd from 9-10:30am. Space is limited to just 30 participants. Click here to reserve your spot.

Couple Superhero poses here!
Couple Superhero poses here!


A. Skill:
12min Practice –
Toes Thru Rings
Shuttle Run Change of Direction
Quad Foam Roll – 3 x 45s ea side
CF Throwdown WOD2
Buy-In: 250m Shuttle Sprint
20 Toes thru Rings
20 Wall Balls (20/14)
20 Pull-Ups
20 Double Unders
20 KB Swings (70/53)
20 Pistols, alternating
1) We have plenty of scaling options for this one – don’t be scared!
2) 8min time cap
D. Post-WOD Recovery:
Hamstring Stretch – 2min ea side

people working out in a group fitness class


Talk with a coach to see if working out at Coaching For Glory is right for you.
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