8.30.13
Just a Reminder that there is NO YOGA tonight!! Please take note of these Labor Day Wknd Schedule Changes as well:
Friday: Normal Classes
Saturday: 8am: CFE Class is Meeting at the Greenway
9-1030am: CF and CF Progressions Classes Meet for “19 Hotshots” Hero WOD. Doors Open at 830 for MOB/ 1030: CF Core
Sunday: 2-4pm Open Gym
Monday: All Classes are Cancelled Except the Following: 730am CF, 9am CF, 9am CFE, 10am Progressions, 5pm CF
If you are Participating in the “19 Hotshots” WOD tomoro I would discourage you from doing this WOD today….as You will be Smoked after this Doozie!!! Maybe just come in and hit some Rowing Sprint Intervels or AirDynne and Core Work.
MOB
“21”
Back Squat (95/65)
Med Ball Clean (20/14)
Rep Scheme looks like this: Please grab a White Board and Write this Down as soon as you get to Class. You will mark off as you Complete a Round. It is super hard to keep track of this kinda WOD in your head. This cheat sheet makes life easy for you and for your Coach!
20 BS + 1 MBC
19 BS + 2 MBC
18 BS + 3 MBC
17 BS + 4 MBC
16 BS + 5 MBC
15 BS + 6 MBC
14 BS + 7 MBC
13 BS + 8 MBC
12 BS + 9 MBC
11 BS + 10 MBC
10 BS + 11 MBC
9 BS + 12 MBC
8 BS + 13 MBC
7 BS + 14 MBC
6 BS + 15 MBC
5 BS + 16 MBC
4 BS + 17 MBC
3 BSÂ + 18 MBC
2 BS + 19 MBC
1 BS + 20 MBC