The California Strength Team is officially in town to run a 2 day olympic lifting seminar at CFD LS. All of our coaches will be in attendance to learn a few things so we can come back Monday with a fresh set of coaching cues and new barbell knowledge. With that we have a modified weekend schedule.
Saturday Aug 24th Schedule Change Reminder:
8a & 9a – Team WODs
10a – 11:30a – Open Gym which will have both the powerlifting and olympic lifting programing on the board.
Sunday Aug 25th Schedule Change Reminder:
8a – Simulated Long Run Endurance WOD
8a & 9a – KB WODs
Team WOD Challenge – 10 min work with a 2 min rest to transition to the next station and record your reps. May the odds be ever in your favor.
Part I: Row Your Boat (Max Cals) + Farmer Carry x4 (pace car using 70/55 KB’s)
Details – teams of 2, athlete 1 will row for as many calories as possible while athlete 2 walks down and back twice with a KB in each hand. Once the Farmer Carry is done each athlete will rotate spots. Winning team will have the most calories at the end.
NOTE: 4 Lengths = down, back, down, back.
Part II: Wall Balls (20/14) + Pull Ups x10 (pace car)
Details – teams of 2, athlete 1 will do as many wall balls as possible during the time it takes athlete 2 to perform 10 Pull Ups. Going for as many Wall Balls as possible. Don’t cheat your reps. It will haunt you for the entire weekend if you do.
Part III: Barbell Front Rack Lunge (95/65) + Burpees x10 (pace car)
Details – teams of 2; athlete 1 will do as many Barbell Front Rack step lunges as possibele during the time it takes athlete 2 to perform 10 burpess. Going for as many Lunges as possible in place (not walking around).
Note: 1 lunge = 1 rep. Also, make sure to keep your elbows high in the rack position. If you can not keep a solid rack then put the barbell on your back.
Also note that we have Outdoor Yoga Sunday at 10a. See events section for details.