Friday 130125

Black Box WOD/Beginner WOD (please note that 10am thru 3pm daytime classes are at 26th St INSTEAD of 28th St.):

Black Box scaling: A1. Power Clean 3×2; A2. Weighted Pushup 3×6-8
B: 12 minutes: 3 hang cleans on the odd minute, 5 HSPU on the even minute

Beginner scaling: A1. Power Clean 3×3; A2. Pushup 3×8-12 (put a band around the back if needed)
B: 12 minutes: 3 power cleans on the odd minute, 10 pushups on the even minute

CFE WOD:
Tempo Run 3 ROUNDS: 1minute up tempo, 1 min ‘off,’ 2 min up tempo, 1 min ‘off’.

Wednesday’s Testing–morning results courtesy of Coach Sara:
testing

Is there one right way to run?
Immediate effects of kinesiotaping on quadriceps muscle strength
Chicken, why art thou so mediocre?
The secret to success
Free online mobility seminar with Kelly Starrett of CF San Francisco

Here’s what’s on tap for Saturday’s classes, all at 28th St. only:
Black Box classes [please note this is a TESTING DAY!]:
A: Take 15 minutes to work up to a heavy single front squat then take 15 minutes to work up to a heavy single back squat – go for a PR only if you are feeling good. Rest 10 minutes, then max reps back squat @ 85% of your heavy single. B: Max reps burpees in 3 minutes.

Beginner classes [please note this is a TESTING DAY!]:
A: Take 15 minutes to work up 3RM front squat and then 15 minutes to work up to a 3RM back squat. B: Max reps burpees in 3 minutes.

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