Active warm-up:
LATERAL BURPEEES
Max reps in 3 inutes
Workout:
42 atomic situps
21 toes to bar
12 burpee pullups
X 3 rounds
Cool down:
800m run
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Active warm-up:
LATERAL BURPEEES
Max reps in 3 inutes
Workout:
42 atomic situps
21 toes to bar
12 burpee pullups
X 3 rounds
Cool down:
800m run
Active warm-up:
LATERAL BURPEEES
Max reps in 3 inutes
Workout:
42 atomic situps
21 toes to bar
12 burpee pullups
X 3 rounds
Cool down:
800m run
The costume workout starts at 1pm!
The WOD is a surprise so don't ask. We'll see you all there.
One more day till Halloween and our Spooktacular WOD!
Todays WOD will be a benchmark workout of choice. Your workout must get the approval of your coach so coose wisely!
Cool down:
1600m run
Halloween is just two days away! Get your costumes ready for Sundays workout. We start the WOD at 1pm and follow it up with the potluck at 2pm. Don't forget your costumes and pumpkins!
Also...today is the final day to make your charitable donations to Mammograms in Action. Thanks to all who have donated, we are well over $500!
Veronica will be at the gym this morning for anyone interested in completing the WOD at 5 or 6am. Classes will be held as scheduled at 12 and 630pm as well.
Active warm-up:
Ring L-sits
Hold for 2 minutes
Workout:
30 pushups
30 ring rows
400m run
X 4 rounds
Cool down:
50 knees to elbows
Active warm-up:
THRUSTERS
Max reps in 3 minutes
Workout:
21-18-15-12-9-6-3
Power cleans
Pullups
Active warmup:
DOUBLE UNDERS
WORKOUT:
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Front squats (110/80)
HSPU
Outstanding turnout yesterday. We rarely push Grace as a WOD so I was pleased to see that everyone did so well. We were able to raise over $400 in one day. We will continue to raise money through the end of the month for those who missed today's charity event. I am proud to announce that we will continue this fundraiser every upcoming year.
Coaches, Paul and Debi, went head to head in a muscle up/handstand walk WOD that got pretty exciting when Debi finished a few seconds behind and several names were shifted around on the Rx board due to Veronica's amazing performance. She was, not only, the first female to Rx Grace but she knocked a few boys off the board while doing it. Miguel was extremely impressive as he was able to cut his Grace time in half from just 3 weeks ago (going from 11:36 to a few seconds over 5 min). As always, Dj blew us all away with a sub-4 minute time and Sofia got her first muscle up!
We're also in week 2 of our NLP Invitational training schedule. For our competing athletes, this week requires 2 days of multiple WODs. Check the bulletin board for the schedule. We also spent last week finding our 1 rep max loads for our oly lifts so get with me for your strength training program (with your max #s). Here's a short video to motivate you (hopefully).
Monday's WOD:
Active warmup:
DOUBLE UNDERS
max reps in 3 minutes
Workout:
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
front squats (135/95)
HSPU
YOU MAY COMPLETE GRACE IN LIEU OF THE WOD, IF YOU MISSED OUR CHARITY EVENT AND WOULD STILL LIKE TO DONATE
Cool Down:
partner exercise - 50 leg throws
Join our first charity event this morning between 8:30am and 2:30pm and complete the benchmark workout: "Grace". Donations are required to participate in the WOD but everyone is welcomed to join us.
Donate $35 or more and receive a commerative tee shirt from Mamograms In Action.
Eastvale Subway was generous enough to donate a 6' sub for participants. Other refreshments will be provided by CFIE.
"Grace"
30 clean & jerks (135/95)
Cool Down:
Sandwich curls