WOD 12/14/16

PRE CLASS WARM UP

3 Rounds

300m Row
30 Flutter Kicks
10 Push Ups

STRENGTH

Push Press – 3×8

High Tempo, Unbroken Reps

METCON

40 Push Ups
400m Run
15 Power Cleans (115/85)
400m Run
15 Power Clean
400m Run
40 Push Ups

ADVANCED

40 Ring Dips
400m Run
15 Power Cleans (135/95)
400m Run
15 Power Clean
400m Run
40 Ring Dips

POST CLASS

5m Rolling Out


No Butts and Guts class this Friday due to scheduling conflicts.

The posted WOD will be run at 530 PM !


Auto Burglaries

Peeps – DO NOT, DO NOT, DO NOT leave anything remotely valuable or interesting in your cars. The east side of the Sports Complex (Techniques, CFC, CCK, Rockball,and CAB) have had a rash of auto burglaries over the past few weeks and last night 3 more cars got hit. Two of them were CFC peeps and another was at Techniques. There may be more, but that’s what has been reported thus far for last night. All the vehicles were parked in lit areas and the incidents are occurring between 6-8 PM. If you have stuff in the passenger compartment of your car, you should bring it in with you, put it in the trunk, or hope thieves aren’t interested. We have requested property management to re-establish their security patrol services and RCPD has also been notified. If you happen to see anyone that is lurking, immediately report them and make it painfully obvious you are watching them. Get license plates, descriptions, photos, whatever and call SSD/RCPD at 874-5115.