| Level 1 WOD 8 30/40# DB power snatches left hand
8 30/40# DB power snatches right hand 8 pull-up burpees 6 rounds for time * All the 80’s inspired costumes for the Halloween WOD |
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| Level 2 WOD Rest day
* One of the top costumes of the day - Devo |
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| Level 1 WOD
“Super Scary Rowing” Row 5 min Rest 5 min Row 4 min Rest 5 min Row 3 min Rest 3 min Row 2 min Rest 2 min Row 1 min Rest 1 min For total distance |
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| Level 2 WOD
“Spooctacular Rowing” Row 5 min Rest 5 min Row 4 min Rest 5 min Row 3 min Rest 3 min Row 2 min Rest 2 min Row 1 min Rest 1 min For total distance |
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| Level 2 WOD
“Fran” 65/95# Thrusters Pull-ups 21-15-9 for time -It’s Fran time bitches! *Ouch - here it comes - get ready, you should all have weird nervous tension all day - enjoy. |
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| Level 1 WOD A1. 2 Deadlift @ 80% 1RM- rest 1 min
A2. 10 DB Push press - rest 1 min A3. max dead hang pull-ups - rest 2 min *just thought it was a funny pic |
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| Level 2 WOD row 4(8[20 sec work, 10 sec rest]) - tabata rows
Change damper settings each interval - 5,7,10,4 Throughout each interval we will change intensity; The first interval will be done at BW average watts and each additional interval will be done at a 10% increase in watts. More in coaches notes *Flywheel on the C2 |
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I forgot to put this up last week, but a little late is better than never I guess.
This Saturday we are going to have a themed attire day, Halloween will be a 80’s workout gear day at CFS. It will not be entirely mandatory to attend in costume, but it will make the day a little more fun.
If you plan on dressing up please make sure you can still workout in your gear as we still have to get a WOD in. I will be dressing up so please do not leave me as the only fool to get geared up. Ladies bring out the leotards, leg warmers, dudes get your headbands and short shorts ready. The following is a more detailed 80’s fashion must haves;
80’s style hair wig
head band
wrist bands
2 pairs of old slouch socks or leg warmers
spandex, or tight pants, or tights
bright colored shorts
bright colored t-shirt
large hoop earings
1 pound weight
old sneakers
bright nailpolish
bright colored eyeshadow
bright red lipstick
sports bra
wide belt
If you really do not know what to wear here are some ideas;
This is a great 80’s jazzercise routine to keep yourself pumped for days;
