Wednesday 140507

Brandon God speed. Hit up CF Kandahar while in the Stans..

Brandon God speed. Hit up CF Kandahar while in the Stans..

Start where you are. Use what you have.  Do what you can. –Arthur Ashe

Competitors/Advanced Athletes - Have you ever taken the time to do the extra WOD listed below, “Competitors or athletes wanting to improve their fitness level”? Have you wanted to do the work but did not where to start? Have you wanted to do it but did not want to do it by yourself? We want to help, starting on 12 May every Monday, Wednesday’s and Friday’s after completing the 530am class and afterd completing the 5pm class there will be a coach there right after the WOD to dive in and do the extra work with you to help increase your fitness level. This is not an extra class, it is more of an extension of the those specific class times. 

Dynamic Warm-Up-Mobility
Prepare for…

Strength-Skill: 10Min EMON
Odd: 3x Front Squat @ 70% 1 RM
Even: 20 Double Unders 3x Burpee Box Jumps and over 30/24 24/20 20/12 

WOD “Event 3 Master Qualifier”
Three Rounds for time of:

50 Calorie Row
15 HSPU *Scale as needed
50 Double Unders *80 Singles

**Team Cool down Coaches choice Static or PNF Stretching 5-10 min

Competitors or athletes wanting to improve your Fitness level
Do Strength  and Skill  WOD  then: 

Rest recover 7 min then:

3 Rounds 0f:
2x Bear Complex 185/123
10 K2Elbows
200m sprint
2 Minute Rest

Row for 4 minutes at 65-75% PNF Mobility

CF Endurance: Strength and Conditioning

DE: Bench Press 9 x 3 @ 65% on :45s

 Recover 5:00 – 10:00 then perform CFE S&C Wod

“Elizabeth”
21-15-9
Clean 135/95
Ring Dips

 Recover 5:00-10:00

Perform 20-45min of skill/drills
Run Skills & Drills

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