WOD 4/5/17

PRE CLASS WARM UP

400m Jog, Then:
3 Rounds
10 Inchworms
12 Push Ups
15 Mountain Climbers

STRENGTH

Press – 6×2 +2 Push Press

METCON

5 Rounds

200m Run / 300m Row
5 Hang Squat Cleans (135/95)
7 Push Press

ADVANCED

5 Rounds

200m Run / 300m Row
5 Hang Squat Cleans (185/135)
7 HSPU

POST CLASS

Coach Led Stretch
– Shoulders
– Low Back
– Abs


AlleyCat and Crazy Ivan will be out of town from Thursday- Sunday. Please keep the gym clean, be on time, be respectful of the coaches and others, and we will see you when we get back!


A full CFC floor warming up their Deadlifts last Friday! Warm ups should always happen – First with an empty bar and the basic movement patterns, then athletes should make small loads, even jumps, and get to working weight and bang out sets across (not stair step progressively load sets)! Gainz will follow!!!


Help Needed!

PB is looking to install the new addition to the pull up rig this coming Saturday. He will need about 3 strong dudes/dudettes to help him for the afternoon. I will unfortunately be gone, so we are looking to get him some help. If you are available to help for the afternoon, please let me know ASAP so I can get things scheduled. Thank you! – Crazy Ivan