W.O.D. Friday 1/16/18

25
Jan

W.O.D. Friday 1/16/18

Don’t forget to download the Sugar WOD app on your phone, and play around with it, to join the CFR community on tracking your personal scores, lifts, and having just another way to encourage others at the gym!  As this is just a trial period, we will utilizing its full capabilities come late next week! (fist bump)  https://www.sugarwod.com/features

This Saturday is BRING A FRIEND(s) FREE DAY!

The last Saturday of each month you can bring a friend(s) to the 9am class workout, show them around, and have them join you for a challenging yet simple workout, that will leave them with that layer of sweat and feeling of accomplishment, all for free!

***Remember our 10% referral discount if they join, which is applied to both of your accounts for the month 🙂

No Weekly Skills Class this Saturday, on our Bring A Friend Days!  Visit and enjoy the time together as a community!

CONDITIONING WOD

You may recognize this workout from this past Saturday, only it had the Snatch.  This is a great way to get better at moving the barbell faster, and attacking a high intensity workout all in one.

*Coaches – based on class size, although the workout is only 28 minutes, you may put up to a 40 minute running clock if 4 heats are needed. This workout is set up to have 4 heats of 10 , released every 4 minutes, if needed, so up to 40 people can do this workout without running into each other on the rowers and bikes.

*Athletes – notice how the power clean weight increases as you go and the row/bike changes. Load more weight during the rest periods. Each AMRAP is a separate score.

As many rounds + reps as possible in 4 minutes of…
15/12 Calorie Bike (male/female)
9 Power Cleans 135/95

Rest 4:00

As many rounds + reps as possible in 4 minutes of…
15/12 Calorie Row (male/female)
7 Power Cleans 155/105

Rest 4:00

As many rounds + reps as possible in 4 minutes of…
15/12 Calorie Bike
5 Power Cleans 185/135

Rest 4:00

As many rounds + reps as possible in 4 minutes of…
15/12 Calorie Row
3 Power Cleans 205/145

Post 4 scores!  Rounds + reps of each AMRAP!

 

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