WOD 5/4/17

PRE CLASS WARM UP

3 Rounds

200m jog
20 Lunges

OLYMPIC WEIGHTLIFTING

10m EMOM

Clean + 2 Front Squat + Jerk

METCON

3 Rounds

50 Double Unders
30 Wallballs (20/14)
15 Box Jumps

ADVANCED

3 Rounds

50 Double Unders
30 Wallballs (30/20)
15 Box Jumps

POST CLASS

100 Hip drop/raise side planks
Accumulate 2m quad Stretch/side
Accumulate 1m hip flexor stretch/side


Women’s Self Defense Class

Ladies – If you are a current CFC member, Felipe Braggio is offering a FREE women’s self defense class at his Brazilian Jujitsu studio located in the front of the Swimstitute in our Sports Complex this evening. This class is ONLY for women – no men will be present aside from Felipe and the Oakland PD instructor. The session is from 4-520 PM on Thursday, 5/4/17! Show up, sign up, and become deadly!!


 

This is what happens when things aren’t supervised at the gym. Fitness graffiti!!! Damn kids!!!! 😉