9/27/16 – Cystic Fibrosis WOD on Saturday

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RANT

This Saturday, October 1st we have just one 10:00am All Levels Class as opposed to our usual 9:30am and 10:30am classes.  The one WOD will be dedicated to the Cystic Fibrosis Foundation and members are encouraged (not required) to donate to the Foundation.  Afterwards we’ll all head over to Brass Tap where they are generously donating 10% of our food and beverage sales directly to the CF Foundation as well!  Please feel free to bring friends and family to workout on Saturday as we will work to scale the workout up and down as needed for everyone.  CFSE members Lisa Hoffman and Tracy Chandonnet are heading up this event, so let’s support them and a great cause!

CrossFit Performance

A. Deadlift – 3×5

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For Time

21-15-9

Deadlifts (50-60% of A)

Strict Pullups

CrossFit Fundamentals

A. Row Technique Review

B. Row – 3x500m

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AMRAP 15

10 HR Pushups

15 KB Swings

20 Abmat Situps

Strength Class

A. Deadlifts – 4×4

*heavier than 9/13

B. Split Squats (back rack) – 4×5 each leg

C. Plank Rows @21X2 – collect 30 each arm

D. Hollow Body Hold – collect 3:00

Endurance Class

A. Muscle Elasticity

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2 x 100m Run

2 x 75m Run

4 x 50m Run

Walking Recovery