1/25/2016

 In Blog, Workout of the Day

Monday

Hope everyone has been enjoying the snow days!! Main roads are cleared and safe, however side roads, neighborhoods and the CCF Parking lot are not. As of today, 5pm, CCF parking lot is still a cold mess. We are contacting the landlord now to see what is going on.

For safety reasons and reason that only 2 cars may fit in the parking space we are canceling tomorrows CF classes. However we will have open gym from 2 to 5pm. Please feel free to email or text/call me with questions or for open gym. I will update post about parking conditions tomorrow

Snowman challenge ends tomorrow at 4pm. Do NotĀ forget to like your favorite snowman posted. we already have two awesome snowmen!

Open WOD from 2-5pm. Ā Heres what was programmed.

Skill

  1. 4 sets
    1. 10m handstand walk
    2. 20 hollow rocks

 

Athlete

  1. Partner workout 5 rounds
    1. Partner 1- :30 second max burpees partner 2 rest
      1. Then switch
    2. Partner 1- :30 seconds max power cleans at 155/105 partner 2 rest
      1. Then switch
    3. Partner 1- :30 seconds max kb swings at 70/55 partner 2 rest
      1. Then switch
    4. Partner 1- :30 seconds max cal row partner 2 rest
      1. Then switch

Fitness

  1. Partner workout 5 rounds
    1. Partner 1- :30 second max burpees partner 2 rest
      1. Then switch
    2. Partner 1- :30 seconds max power cleans at 115/75 partner 2 rest
      1. Then switch
    3. Partner 1- :30 seconds max kb swings at 44/35 partner 2 rest
      1. Then switch
    4. Partner 1- :30 seconds max cal row partner 2 rest
      1. Then switch

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