ALL MORNING CLASSES ARE ON.
46 people have signed up for the open. Let’s get serious! Go sign up today.
We are also changing one rule of the intramural open:
1) You can sign up and not be put on a team, but we highly encourage you be on a team.
2) You will earn your team a point if you complete the workout for that week. Just log in a score, you do not have to be here on Friday night. Only one team will earn 5 points for highest attendance every Friday. So you will not be hurting your team if you can’t make it one or two weeks.
Our Split Jerk Cycle starts today! If you did not find a 1RM last week, do that today during the Strength WOD.
Strength WOD
Jerk Balance with an empty bar 5/5/5
Watch jerk balance here.
Then…
Split Jerk 4/4/4/4 (use 50-60% of 1 RM, focus on form)
WOD
7 Power Cleans
9 Burpees over the bar
Rest 20 seconds after each set
10 Rounds
Fitness: 95/65
RX: 115/75
RX+: 135/95 (cleans should be unbroken if you are using this weight)
Score = Total time (including rest)
18 min time cap
If you want an example of hard work and dedication look no further than Maria M. Maria is one of our team captains for the CFH Intramural Open. She wants you to sign up for the Open today!