Workout of the Day

Thursday 141218 - Beginner

10 Minute AMRAP:
Partner “Cindy”
Rest 5 minutes

8 Minute AMRAP:
Partner “Cindy”
Rest 4 Minutes

6 Minute AMRAP
Partner “Cindy”
Rest 3 Minutes

4 Minute AMRAP:
Partner “Cindy”
Rest 2 Minutes

2 Minute AMRAP:
Partner “Cindy”

Alternate rounds with your partner for each AMRAP. Score is total number of rounds plus reps.

Click here for a preview of Friday’s Beginner classes

Thursday 141218 – Competition

Optional AM Conditioning Session

Warm up: 1000 m moderate pace
2 minutes rest
4x500m (aim for consistent pacing)
2 minutes rest after each 500 m
Cool Down: 1000 m moderate pace

PM Session

Warm up: Basic CF Skills

Part A. Back Squats (80% max + 5-7.5# total)
Men: 5×3
Women: 7×3

Part B. “Barbara”

5 rounds, each for time, of:
20 pull ups
30 push ups
40 sit ups
50 squats

Rest precisely 3 minutes between each round.

Most advanced members can scale up the pull ups to chest to bar.  Everyone else should be working on getting this as unbroken and consistent as possible.