W.O.D. Friday 9/28/18


W.O.D. Friday 9/28/18

Weekend schedule and apparel… Two things very quickly!

Our competitors’ class will be cancelled in the morning (Friday). The noon class however will be available but will be uncoached. All coaches are either out of town, competing or judging at the local HOA team competition at noon time. Night classes are still ON!

The gym WILL BE OPEN and athletes can come do the WOD at noon like usual, but will need to warm themselves up, and start the workout without a coach. Marie will be there if you need help with the music or starting the clock. Sorry for the inconvenience!

Our OPEN GYM on Sunday 2-4pm will be CANCELLED this week. Like stated, most everyone will be gone or at the competition supporting the 4 CFR teams involved, or judging. Come out and support at the expo center! Details here… https://heartofamericacompetition.com/

Next, apparel is in for all those who ordered the Competitor shirts pictured below! Pick them up, as your accounts will be autodrafted as well for the purchase. Contact Marie or visit up front at CFR to grab them! Thank you!

Strength – 15 minutes

Find a heavy 3 rep push jerk

Conditioning WOD – 12 minutes

As many rounds and reps as possible in 12 minutes of…
10 DB Shoulder to Overhead 50/35
50 Double Unders
10 Deadlifts 225/155

*If low on DBs, please use kettlebells of similar weight

*Scale Double Unders 2:1 with singles OR 1:1 bar hops or line jumps

Post greatest 3 rep push jerk and rounds + reps achieved in the WOD!