Thursday, August 16, 2012
Here’s the workout for Thursday, August 16, 2012:
A. Make up strength / skill
Take the first 20 minutes of class to make up strength or skill work. We have one more week of push presses and front squats; stay on the program and see results!
B. Metcon
For time: 400 meter run 20 lunges with plate overhead (45/25) 400 meter run 20 plyo push ups on bumper plate 400 meter run 20 jumping air squats 400 meter run 20 dipsThen…
CFUM yoga class at 9 a.m.!
Marlena
Be restored after a week of hard work. Learn mobility and flexibility techniques with an hour of yoga led by certified instructor Ann Van Patten. Please bring a mat or towel and be prompt!
Wednesday, August 15, 2012
We said goodbye Tuesday to our guests Meshelle and Chad (center), box owners in San Rafael, Calif., and Todd (in red), from Texas. Thanks for WODing with us Upcountry! Lately, the popular CFUM photo emotion has been “tired.” This is another great depiction. Who showed it best?
Here’s the workout for Wednesday, August 15, 2012:
A. Strength
Push press – linear week 7
B. Metcon
AMRAP in 8:00
3 handstand push-ups *
6 pull-ups *
12 box jumps (24/20)
(no kipping will be allowed on the handstand push-ups or pull-ups)
C. Cash out
250 mountain climbers (each side is one rep)
Every minute on the minute = 10 sit-ups
Tuesday, August 14, 2012
Welcome Govinda (aka Vindy), another new CFUM member. She’s got an awesome drive and learns really quickly. We’re stoked to have you!
Here’s the workout for Tuesday, August 14, 2012:
A. Skill
Double-unders
One of our favorite skills is back again. Take the first 20 minutes of class and work on nailing your first DUs or a new consecutive DU PR. So far, Lisa W. still holds the box record!
Here are some great tips:
B. Metcon
10 rounds for time:
100-meter sprint
7 burpees
100-meter sprint
7 toes to bar (substitute weighted sit-ups)