W.O.D. Monday 3/5/18


W.O.D. Monday 3/5/18

New schedule changes/additions!

1. Adding a Noon class on Tuesdays and Thursdays now, making it 5 days a week!
2. Adding an Olympic Lifting (Barbell) Class back to our weekly schedule on Monday nights at 7:30PM! (Snatch and Clean & Jerk technique work)
3. Mobility class by our Doctor of Physical Therapy now offered at 8:30am and 6PM Monday nights only.
4. Additional yoga class added on Thursday nights at 7:30PM, making yoga now Tue/Thur nights at 7:30pm, and Thur mornings at 10:15am ($10 Unlimited use for CFR members, $25 Unlimited for Non CFR Members)
5. Childcare now available on Friday nights at 7:30PM

Conditioning WOD – 22 minutes

*Coaches – start athletes at different stations to accommodate the bike

As many rounds + reps as possible in 22 minutes of…
18 Calorie Bike
18 Wall balls 20/14
18 Alternating Dumbbell Snatches 50/35 R/L=2
18 Box Jumps 24/20
18 Hand Release Pushups

*Coaches consider having stations of each of these movements around the gym.  Boxes in one place, dumbbells in one place, etc…

*If low on dumbbells, use KBs of similar weight (touch ground each rep with DB)

Post total rounds + reps achieved!