We will be closed this weekend due to a CF Level 1 Seminar! We will be holding 2 park classes at 9am and 10am on Saturday – meet at the bottom of Fed Hill Park by the American Visionary Art Museum. You are also welcome to hit our free class at West Shore Park on Sunday morning at 9am! We will have evening open gym from 5-7pm on Sunday!
Strength WOD
3 Power Cleans (heavy)
8 DB Rows (8 each arm)
100 M Farmers Carry (end of the parking lot and back)
4 Rounds
WOD
1 min Assault Bike Sprint
Fitness: 6 Power Cleans
Performance: 3 Power Cleans 70-80% of 1 RM
Open: 3 Power Cleans 80% of 1 RM
The focus of our day should be on the strength portion. Go heavy, focus on the movement and remember it is not for time. Our Metcon today is 1 minute long- give it everything you have for that one minute. After your minute on the Assault bike, resist the urge to collapse immediately on the ground – recover with some slow walking for 2-5 minutes after you are done on the bikes today.
Coaching Notes: Have you read our post about Fitness vs. Performance? Click here to read more about our new programming tracks to see which one is right for you.
Get ready to take a ride today!