CFD Games team will compete at 9a & 1:15p on Fri. Be there in blue. Cara will be bring all unclaimed spectator shirts to the event at 8:30a.
Friday Schedule Note: no classes today at 9a, 12p & 4p.
Sat & Sun Schedule Note: Coach Mark Peterson will be opening the gym from 8a – 10a each day.
Strength (10m) – Partner Strict Pull Ups / Bar Muscle Up Work
** 6 Sets of 5 – 7 reps
** Stay busy the entire time.
Team WOD – 30 Min AMRAP (as many rounds as possible)
75 Wall Balls (20/14)
75 Calories on the Rower
75 Russian Twists (20/14)
75 KB Snatches (55/35)
30 Min AMRAP Notes
** Share one WB target & 1 rower.
** Always have 1 person working at a time.
** Talk to each other and get as many quality rounds in as possible.
** Always alternate between left & right on the KB snatches.
** 1 Russian Twist = Left + Right tap.
** Any new athletes can sub KB Swings for KB Snatches.
** Teams can start at any station.
This is how excited our crowd will be in their bright blue shirts – Puking Out Your Ears!