Thursday February 11, 2016

Screen Shot 2016-02-10 at 12.13.01 PM

(These parents make no excuses when it comes to getting fit.  Paul, Amber, and Baby James (seen in background), make it a family affair to come to CFJ and get better and better! Nothing better than having a good support system and setting a great example for their son!)

Sign up on Mindbody and Post Scores to Whiteboard

Stamina Strength WOD:

TABATA Back Squat

20 seconds on, 10 seconds off, 8 rounds

Use 60% of your 1RM

Score is lowest # of reps completed on any given round

 

Level 2 WOD:

10,9,8,7,6,5,4,3,2,1
Kettlebell Swings (70,53)
Handstand Push-ups

**12 minute cutoff

**Extra Credit challenge: Freestanding HSPU

Level 1 WOD:

10,9,8,7,6,5,4,3,2,1
Kettlebell Swings (35,20)
**After each set of KBS, do 2 wall walks

**12 minute cutoff

Level 2 MODS:

MOD 1: KBS (53,35), 1 abmat

MOD 2: KBS (53,35), 2 abmats

 

Level 1 MODS:

MOD 1: KBS (20,18), 5 Kick to Handstand + 2 second holds in between each round of KBS

Leave a Comment