3-3-3-3-3-3-3 reps
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11am Class:
Max reps in one minute at each station. Today’s WOD is 4 rounds.
Wall Ball 20 lbs.
Box Jumps 20"
Kettlebell Swings 16kgs.
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Cleiser Calcines
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
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Compare to CFSBKWOD 1.27.08
The First person to show me a receipt from their purchase of weightlifting shoes gets one free personal training session! (we will focus on an Olympic lift)
The Second person to show me their receipt gets 2 free classes (40$ Value)
The Third person gets… the awesome pair of weightlifting shoes they just purchased!
Purchase your shoes HERE or HERE
Why Weightlifting Shoes? (again)
WOD 5.07.08
In this WOD each athlete starts at a station with the rx’d loads and performs max reps for thirty seconds. Each work interval is followed by one minute of rest and is repeated 6 times before moving on the the next exercise. Score is total reps completed.
Percentages are based on one rep max in each movement. If you’ve never done a 1RM on any one of these lifts but know your max for a higher rep range then This Calculator may help guide you.
65% Front Squat
65% Press
30% Weighted Pull-Up
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Cooldown:
8 Windmills each side
20 Janda Sit-Ups
2 Rounds
Scapular Flys
2×12 Prone
2×12 Supine
Look forward to this on a T-shirt.
Mike and Bethany from the 6pm Class
Updates
Tomorrow’s 6pm Class will be a Beginner’s Class, all are welcome to attend. Students who have taken the Foundation’s program in either the first or second cycle will be comped.
Mr. Hadel and his crew will be taping for the documentary on Monday, May 19th. They will be observing the weekend classes on Saturday and Sunday to get a sense of who we are. If you’re open to being interviewed please let me know as they’re interested in talking to a lot of people.
We got the first version of the t-shirt design from Jodi and it looks awesome.
There are more mats to be moved upstairs. Anyone who comes 20+ minutes early to help bring them up gets a 50% discount on class.
Everyone attending Wednesday night’s Group Class should be aware of their 1RM’s for FSQ, Press, and Weighted Pull-Ups. You’ve all been logging… Right???
“Randy”
For Time:
75 Power Snatches
Beginner’s Class:
Overhead Squat 3-3-3-3-3
Mini “Cindy”
Post Loads and Rounds To Comments
31 Tomorrow
