Wednesday, 3/23/11

Classes tomorrow will be held at 6a, 7a, 8a, 9a, noon, 430p, 530p, 630p. 730p will be an opportunity for Sectionals Athletes to complete WOD 1 (announced last Tuesday) one more time. Come ready to train and be judged. The next new workout will not be announced until NEXT Tuesday but if you have not yet registered as an athlete (just $10) or joined our affiliate team – do that right now!

ALSO – there are a couple other GREAT things coming up for CFCC in the near future:

SATURDAY, March 26th, 11am – MUSCLE-UP SEMINAR
SATURDAY, March 26th, 330pm – ARRUS’ PORKDAY CELEBRATION
SUNDAY, March 27th, 11am – KIPPING SEMINAR
MONDAY, April 11th – May 13th – CFCC BCCC ROUND 2: Spring Leaning!

Our first member hits a weighted single leg squat - way back when.

Posture and Stability: Single Leg Squat, 60s on each leg.

Activation: Kneeling Jumps, sets of 2 for 5 minutes.

Power: Hang Power Clean, peak of 2.

Metcon: “Small Flight Simulator” (15 minute cap) For time: 5 unbroken double unders, 10 unbroken double unders, 15 unbroken double unders, 20 unbroken double unders, 25 unbroken double unders, 30 unbroken double unders, 25 unbroken double unders, 20 unbroken double unders, 15 unbroken double unders, 10 unbroken double unders, 5 unbroken double unders.

Score by total time or final completed number of unbroken double unders.

Comments
3 Responses to “Wednesday, 3/23/11”
  1. Liz says:

    Ross! The old room!

  2. Brandi says:

    Question about the Spring Leaning challenge: for those of us eating Paleo/Gregleo, how will this differ from the 30 day Paleo challenge? Or is there a way to make Paleo more fat-loss intensive?

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