Thursday

Screen Shot 2014-10-23 at 8.44.08 AM
Beast Mode!!!!! Ha Ha…..Nice Pic I got Kevin.
Again a reminder we are having Eva Twardokens come to CFCA this Saturday for  seminar on Sustainable Fitness. There will be NO Team WOD Sat AM as this is an all day event. We will likely have a WOD on Sunday 9AM as a replacement.

WU

Group Med Ball Ground to Overhead

WOD

With a Partner… Complete “for time”  (Coach will assign Teams)

Row 100-150-200-250-300-350-400-450-500M Intervals per person

And……

Ski 500-450-400-350-300-250-200-150-100M Intervals per person

Cooldown
1 Length of the gym Inchworm to Up dog (hold Forward Fold for 10 Count)

1 Length Walking Sampson Stretch with twist to Spiderman  (Hold Each position for 5 count)

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