W.O.D. and Endurance Thursday 2/1/18

31
Jan

W.O.D. and Endurance Thursday 2/1/18

Hi friends!

This February we are excited to partner with Hope for Haiti to provide education to children in southern Haiti. Like each month at CFR, we have a different cause, and in February, every 10 check-ins will provide a day of education to a classroom of 30 children!

The hashtag this month is #HopeForHaiti

Hope for Haiti’s holistic approach is a model that connects, heals, and empowers rural communities on the road to sustainable, long-term development. Hope for Haiti considers education, their longest running program, to be the keystone to sustainable development. By supporting, strengthening, and expanding the resources of existing schools, they are providing children with the tools they need to create their own future.

If you want to learn more about Hope for Haiti, you can check them out at hopeforhaiti.com.

Thanks for checking in this month to help Haiti build their future through education! #HopeForHaiti #GiveBack #ServeOthers #YouChoose

Conditioning AND Endurance WOD – 40 min time cap

*Today the endurance workout will also be the daily workout.  For newbies – the endurance class is offered every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking.

*Coaches please start athletes at different stations to accommodate the number of rowers. (possibly 3 groups, rowers, wall balls, snatches.  If a large class and rowers are all taken you may either wait, or sub with either 60 Sumo Deadlift High Pulls 70/55 or 60 Burpees which translate into the same time domain

2 Rounds for time of…

60 Calorie row
50 Wall Balls 20/14
40 Ring Dips
30 Power Snatches 95/65
20 Pistol Squats alternating 10/side

*Scale pistol squats with 3:1 air squats (60 reps)

Post total times!

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