New Class Schedule:
5am Wod=mon,tues,wed,thurs, &Fri
6am Wod=mon,wed,fri 6am Endurance tues & thurs
4pm Wod= wed 5pm Wod = mon,tues,thurs Sat Wod 8am
Goals: If you are not on the goal board please let me know so I can take you picture. I also need you to write down 3-4 measurable goals that you will obtain by the end of the year. Example getting in shape is not a goal, what is a goal is something that we can all measure 5k run, max box jump, double unders , a number of reps of any exercise is a goal!
Ragnar: We are still looking for one more runner for our Ragnar team!
Beyond The Whiteboard: If you are in regular class you should be logging your workouts on BTWB. If you are not on there please let me know, and I will assist you through the navigation process. You can also log in from our websites home page by clicking the icon.
Google Plus: We are asking our members to write a positive review about CF2S…this will help our gym with our google placements:) Thanks! Click Here
- 6 Minute EMOM: (every minute on the minute)
- ODD Minutes: 20 sec. Strict Pull-Ups (ADV: Strict C2B)
- EVEN MInutes: 20 sec. Handstand Hold (ADV: HSPU)
For Time: Chipper
- 10 Handstand Push-Ups (ADV: STRICT)
- 20 Box Jumps (24/20”)
- 30 Pull-Ups
- 40 Burpees
- 50 KB Swings (53/35#)
- 60 Wall Balls (20/14#)
- 70 Double Unders