WOD 5.29.20

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded Whiteboard Explanation 5.29.20

Warm Up
3 Rounds: 
10 each leg Half Kneeling Russian Twists
8 1+1/4 Air Squats
10 alt. Lateral Lunges

Strength
Superset:
A1) 3 x 20 Goblet Jumping Lunges
A2) 3 x 8-12 1-Arm High Pulls

Increasing volume from last week OR progress weight if possible.
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Conditioning
“Fran Stays Home”
12 each 1-Arm Thrusters
12 each 1-Arm Gorilla Rows
9 each 1-Arm Thrusters
9 each 1-Arm Gorilla Rows
6 each 1-Arm Thrusters
6 each 1-Arm Gorilla Rows

Post work to comments.

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FIT 55+ At Home WOD 5.29.20

Warm Up
3-4 Rounds (at a deliberate pace):
10 Wide Stance Forward + Backward Bends
10e Half Kneeling Hamstring Floss
10 Reverse Plank Bridge Ups

Strength
4-5 Sets (each):
6-8e Lateral Lunges
6-8e Side Plank Powell Raises

Hold something for balance on the lunges or add weight as appropriate.

Conditioning
2 Rounds:
8 minutes of continuous effort at a medium pace…
8 Backpack Clean and Presses
12 Squats
24 Mountain Climbers (L+R=1 rep)

Rest 2:00 between rounds. Begin the second round with the Clean and Press and aim to score the same or close to the same as the first round.

Post work to comments.

Have fun and stay safe this weekend

Today: Free Morning Meditation at 8am

Join Coach Fox Tuesday and Friday mornings at 8am for free 30 minute classes as we begin our day together with a small dose of mindfulness. Each session begins with descriptions of the specific techniques we’ll use that day, some breath work followed by a brief mindfulness meditation, and ends with a few minutes for questions and comments. These sessions offer something to experienced meditators and first timers alike, and no previous experience at all is required. If you’ve been “contemplative curious,” this can be a great place to start. If you’re a seasoned sitter, use it as a nice bump to your existing practice.

We’re also offering 7am and 12pm virtual Locked & Loaded classes today. Go HERE to see our full weekend schedule. 

Question of the Day

What’s your favorite pie?

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