Sign up for the gymnastics seminar with Chris G on October 27!
[youtube=https://www.youtube.com/watch?v=-zC2soT8fJ0&rel=0]
STRENGTH
Back Squat, 8-6-5, 31X1 Tempo
Add weight per working set. Pause for a full second at the bottom.
WOD
Level 1
AMRAP in 10 Minutes of:
- Box Step-up (18/12″) x 10 (5/leg)
- Box Push-up x 10
- Run x 200m
Level 2
AMRAP in 12 Minutes of:
- Weighted Step Up (24/20″) x 10 (5/leg)
- Hand Release Push-up x 10
- Run x 200m
Notes: Use a sandbag or dumbbells/kettlebells for weighted step up – choose a weight that challenges you (recommended is 50-70# total for men, and 30-50# total for women). Sub 250m row for run if necessary (weather).
Announcements
Gymnastics Seminar with Chris G!
Want to finally get that first muscle up or learn some great drills for how to get there? Sign up for the gymnastics workshop with Chris Garay (“Handstands, Rings, and Pistols”)! RSVP on the Facebook Event and use our TicketLeap link to register today!
Yoga
Mark your calendars, because we will be hosting a Yoga class on November 3 (Sunday) at 2pm! Free for members and $5 for non-members if you want to bring a friend or two! Stay tuned for more details.
I see someone else thought Sundays were for gymnastics championships rather than for football 😀
Strength: 185#
WOD: 6 rounds + 2 step ups, 60#
Strength: 135 – 185# (8, 6, 5, 6)
WOD: 5 rds +20 & 195M (at the bottom of the steps when time was called)
155,185,205
6+16
C’ville Burn:
20min AMRAP – 5 + 36 + 50m run
15 KBS @45#
12 Situps
9 Burpees to 6″ target
200 m run
Strength: 115#
WOD: 4 rnds
You’re a beast Al
Could have been 5 rnds. I wasn’t too far behind Kiersten.
BS: 115#
WOD: 5 + 2 24″ box, 44# bag
BS: 198#, 220#, 231#
WOD: 6 rds w/ 33#dumbbell ea. hand
Eid Mubarak! Hope all’s well in Cville.
feast well!
BS: 135,145,155
WOD: 5 + 2 (44# sandbag)
BS: 155
WOD: 5 + 50m
WOD: 6 + 2 (20# per hand)
BS 135-175
WOD 5+8 (52# sandbag)
BS: 135, 155, 165
WOD: 6 + 1 (54# across 2 sandbags)
6 rds. w/ 55#
BS: 100, 115, 125#
WOD: 5+1 w/ 34# sandbag