Weekend Throwdown

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Skill: Strict Pullups and Chest 2 bar. 

If this your goat – work on it! Take 5 – 10 minutes before the workout of the day to challenge yourself and workout on a weakness. Either Strict pullups (sets of singles) or chest 2 bars. Even if you practice pulling a little bit higher, a little bit closer, each time, with practice, you are making progress!

Workout:
400 m run
60 double unders
40 wall balls
20 Power cleans @ 75/115
10 Front Squats
400 m run
10 Front Squats
20 Power cleans @ 75/115
40 wall balls
60 double unders
400 m run

Friday June 29, 2012

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Reminders: the yoga and WODdiet clinics are cancelled due to the long weekend. Oly clinic is running on Sunday from 9-10. Holiday Monday hours 10-1

WOD
Front Squats- 4×1 @ 90% PLUS *increase weight this week go for a
PR!!!!
Then
3 rounds
50 double unders
20 box jumps 24/20
15 toe 2 bar

Tue, 26 Jun, 2012

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If you are going to be in town this weekend, why not sign up for the Runner’s Mark Team Unbreakable Rib Run on Saturday June 30th. You can run 5k, 10k or walk the 5k to help support Cameron Helps. Www.runnersmark.com
All CFS members who pre-register will be put in to a draw to win a free month at the gym. Sonya has agree to donate $5 for each CFS member who comes out and runs!

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The gym will be open on holiday Monday from 10-1. There won’t be any Beginner Hour classes running in the morning.

Tuesday June 26, 2012

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WOD
Bench Press- 4×1 @ 90% PLUS *increase weight this week go for a PR!!!!!

“Mary”
5 HSPU
10 Pistols
15 pull ups

Monday June 25, 2012

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Congrats to all our CFS athletes that competed this past weekend at the Element Open.

WOD
Back Squat- 4×1 @90% PLUS *increase weight this week go for a PR!!!!!*

WOD-
1000m run
100 Front squats@ 135/95