WOD 2/6/17

PRE CLASS

3 Rounds

300m Row
15 Air Squats
10 Push Ups

STRENGTH

Back Squat – 4×2
-Increase
– Sets Across

 

METCON

400m Run, Then:

21-15-9
Power Cleans (135/95)
Push Ups

Then, 500m Row

ADVANCED

400m Run, Then:

21-15-9
Power Cleans (155/115)
Ring Dips

Then, 500m Row

POST CLASS

Band Stretches
– Hips
-Hams
-Quads
-Pecs


Open Gym Times

We routinely try to hold Open Gym hours on Saturday from 10-1130 AM and on Sunday from 10-1100 AM. That being the case, we request that if you plan on coming to Open Gym, you be there no later than 1015 AM. This ensures the coaches staying over on their own volunteered time are not being hung out to dry and changing schedules when someone decides to wander in at 1050 AM as the coaches are getting done cleaning up and getting ready to leave. This may change their personal daily plans and is plain disrespectful. Be on time and be swift about it – the coaches have things they wish to do on their weekends also, and it doesn’t always involve CFC. Any further issues like this will likely result in the Open Gym times going away as the coaches will decline to host them. Thank you – Crazy Ivan.


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Oscar’s consistency and spirit are something to aspire to!