This week you will start hearing about us on the radio. We are on Rock 102 at the 7am weather time slot Mon thru Fri and then at various times on Saturdays & Sundays. Click here to listen to the ad.
Rowing “KELLY”
500m row
30 24″ Box jumps
30 20# Wallball
5 rounds for time:
Coaches Notes: remember that this WOD is posted as RX’d and should be scaled in order to meet your own fitness goals and level.
“NASTY GIRLS”
50 squats
7 muscle-ups
10 95/135# hang power cleans
3 rounds for time:
Today’s Thoughts:
Who is your favorite “Nasty Girl”?
Eva T, Nicole, or Annie.
Coach’s Notes: Remember that the WOD above is as Rx’d and should be sclaed to meet your own fitness level and experience.
Deadlifts 5 5 3 3 1 1 1
- work up to max 1
Today’s Thoughts:
Here are a couple pics of some CFS hotties;
Claire and V with matching pull-ups!
Aaahhhh….. yaaaaa… OK.
50 double unders
30 pull-ups
3 rounds for time:
We have been practicing them almost everyday now - so here it is. Put those double unders to the test.
Today’s Thoughts:
Seroiusly this chick is viscious - watch out!!
Check out these squats that Courntey Bathgate was ripping out today, impressive work on her behalf. That is 115#’s attached to that belt. Awesome.
As many of you know Courntey has been making WOD’s for me this week, she let me off easy with some strength stuff today - thanks C-unit - it is appreciated. Here is a bodyweight overhead.
Coaches Notes: Be mindful of your own fitness level, understand that the above WOD is a s Rx’d and must be scaled down to suit you fitness and experience level.
