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Sunday, September 1st, 2013

Well wishes going out to Opalyn and Mark today, they are getting married!!

Sunday is choose your own adventure day at CFW.  Keep in mind, this is not open gym, we still have structured, coached classes on the hour, however you will have a few different options for your WOD.  You can work on some skills (double-unders or handstands anyone?), make up a workout you missed from this week’s group programming, or do one of this week’s benchmark workouts.  This week you can choose from “Fran” or “Elizabeth”, this will depend on which days you expect to rest in the coming week.  Next Sunday, you will also choose from “Fran” or “Elizabeth” to choose from.


21-15-9 reps for time:

Thrusters (95/65)



21-15-9 reps for time:

Cleans (135/95)

Ring Dips

Please make sure that you modify in such a way as to work at a high inensity, this means choose loads and movement variations that are technically very strong for you.  For the pullups, choose ring rows as a mod, or if you already have at least 1 strict unasisted pullup, you can use a band.  For the ring dips, try dips on boxes, ring pushups or regular pushups.  I don’t recommend doing any type of foot assisted dips for this workout, as it is not conducive to high intensity work, and won’t help you get strong in the long run if doing it for time.


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