August 2013
Tuesday, August 20, 2013
082013 WOD
A. In 5:00 with teams of two:
Partner 1: 30 double-unders
Partner 2: Single-leg front plank (switch legs each turn)
B. EMOM 10:00
Snatch high pull / full snatch / high-hang snatch
1 + 1 + 1
C. For time:
10-9-8-7-6-5-4-3-2-1
Burpee box jumps (24/20)
Toes-to-bar
*15-yard shuttle run between each set
PILOT CFUM SWIM CLASS THIS SATURDAY!
>> functional fitness making a splash.
We’re offering a pilot/test class for CFUM beginner swimmers, led by former competitive swimmer Ema Suehiro, a seasoned swim coach. The CFUM athlete is well-versed in teaching swimming to all ages; we’re grateful that she’s offering her instruction to athletes at the box. Keep in mind that this is a test class — we are seeing how this first one will go before launching a regular time/date. Please allow this initial class for beginner / intermediate swimmers only.
WHO: Ema Suehiro, swim coach and CFUM athlete
WHAT: CFUM beginner swim class
WHEN: 9 a.m. this Saturday
WHERE: Pukalani Pool
REGULAR GROUP CLASS: We are still offering 9 a.m. group CF class at the box. You will have to decide which 9 a.m. class you will attend.
RSVP: Please confirm your Saturday attendance on the whiteboard by Thursday end of day