Fitness: 5 x 3 Linear Progression
Bail each rep and reset within a few seconds. Try to go heavier than two weeks ago.
Performance: Work up to a top set of 3 on a Touch and Go Power Clean
Work on resetting hook grip on the descent. Hips back, chest and knees OUT on the descent to the floor. You can pause at the hang but not at the floor. Must be touch and go. Try and go a bit heavier than two weeks ago.
Post loads to comments.
Look, Feel, Perform Better Capacity Test
“Cindy, Row Your Boat”
AMRAP 10 minutes:
5 Kipping Pull-Ups
15 Air Squats
Rest 2 minutes, then:
AMRAP 3 minutes:
Max Calories Rowed
Post rounds and calories to comments.
Holiday Schedule Reminders
TODAY 1/1 (New Year’s Day)
On: 10a, 11a*, 12p, 430p, 530p, 630p, 730p, 830p
2015 Look Feel Perform Better Challenge Check List
Are you participating in the 2015 Look Feel Perform Better Challenge? If you missed the Kick-Off and Q&A Meeting yesterday, learn more here. We’re starting everything on Saturday, January 3, and the deadline to complete all the sign-up steps is Monday, January 5th:
- Sign your name on the list in the community area of the gym.
- Buy-in of $30. This must be cash and can be given to Front Desk staff.
- Answer a few brief questions and submit your “before” photo according to the guidelines on our new Look, Feel, Perform Better website. These are private will not be published or seen by anyone but the judges without your consent.
- Track points earned daily on the spreadsheet (link coming soon!).
- Perform the Test WOD and record results.
Happy New Year from CFSBK! Do you have any resolutions for 2015?