Saturday September 3, 2016

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(CONGRATS to Maryam for being our featured athlete of September!  She may be a woman of few words, but her results speak for themselves! She has made HUGE changes since she began at CFJ and has inspired her entire family to join the fun and get healthy alongside her.  Now that is a true hero! Check out her story here…).

Register for Classes on Mindbody and Post Scores to whiteboard

Level 1 & 2 WOD:

From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

 

**Everyone needs to go for at least 9 minutes.  So if you fail to complete the 3 rounds, keep that same rep count, but complete 2 rounds within the time frame until the 9 minute mark.  If you modify down because of failure, you have to stop at the 9 minute mark and row until the rest of the athletes have finished.

MOD 1: Green Band

MOD 2: Med. Black Band

MOD 3: Lg. Black Band, Knee Push-ups