CFBA’s! We have limited hours this Monday, October 8th, Columbus Day!
We will only be open from 8am to 12 noon. Classes will be held at 8am, 9am, 10am, and 11am (last class of the day). Teen classes and kid classes will resume as normal on Wednesday! Have a relaxing Holiday!Hope to see you all there!
Monday 10/8 Columbus day WOD
Buy In:
10 Minutes of squat therapy
Watch Squat therapy with Speal
Fight for excellent points of performance in the squat under a coach’s direction and eye.
WOD:
“Chelsea”
Every minute on the minute for 30 minutes:
5 Pull ups
10 Push ups
15 Squats
*Score is the successful number of rounds completed within the minute. Our goal is to complete all 30 minutes of work, so scale appropriately in order to achieve that goal.
DI: As stated above with full range of motion
DII: 3 pull ups, 7 push ups, 12 squats
DIII: 2 pull ups, 5 push ups, 9 squats
If you cannot do kipping pull ups, you must do jumping pull ups. No bands today due to short cycle time.
If you finish under 20 minutes, continue with lower scaling for as long as possible. Continue to scale reps as needed to complete a minimum of 20 minutes of work.
Cash out:
1:00 minute total in plank
Shoulder mobility
