Monday 4-8-2013

I hope everyone had a great weekend and had a post CF Open celebration of some sort! Awesome job to our athletes who participated in the Open. I think many of us learned a few things about ourselves while doing these wods and that’s what it’s all about. Now only 12 months to hit those weaknesses and get ready for next years Open! Today will start a new programming cycle. Competitors, your wod will be posted on whiteboard at the end of the gym. Get with Joey, Daylon, or Molly to see where your strength program begins. Today also begins our 12 week Endurance Program. We would like to know who will be following endurance, so there will be a sheet put up at the box for endurance athletes to sign up on. Anyone interested in either program can still get with any of the trainers for more details. Time to get to work!


5 Rounds For Max Reps:

BW Bench Press/Percentage of BW Bench Press

Pull Ups

Cash Out:

Max Plank Hold


Endurance Wod: *Endurance Athletes Only

9 Rounds:

Run 1 min/Rest 1 min