24 September 2016

SATURDAY SCHEDULE:

YOGA:  8:00 a.m. to 9:00 a.m.

WARRIOR WOD:  9:00 a.m. to 10:30 a.m.

CFK WOD:  10:30 a.m. and 11:30 a.m.

FREE INTRO CLASS:  12:30 p.m. to 1:30 p.m.

REMINDER:  Please be sure to enroll online for Yoga ahead of the class time.  If there are no enrollments within an hour of the class time, the class will be cancelled.  You may enroll online via the SCHEDULE link on our website. 

 

 

WARRIOR: 

A.  WODAPALOOZA ONLINE QUALIFIER WOD 1 (30 Minutes)

Work up to Heavy Bear Complex

Clean (Any Style) + Front Squat + Shoulder to OH (Any Style) + Back Squat + Shoulder to OH (Any Style)

 

B.   AMRAP:  18 Minutes

5 Squat Snatches (155/105)

1 Rope Climb (Leg less)

400m Run

1 Rope Climb (Leg less)

 

 

WOD:

A.  Double Under Skill Practice

10 Rounds:

30 Seconds of Work: 30 Seconds Rest

 

B.  Partner WOD (Relay Format)

“Nick”

12 RFT:

10 Dumbbell Hang Squat Clean (45/25)

6 HSPU on DB

P1 Completes Round; P2 Holds Plank Position, then partners switch.  Each partner will complete a total of 6 Rounds.