Friday 120127

Happy Friday!!!

Reminder - we will be holding a grand re-opening of the new gym next Saturday from 10-2pm. There will be a WOD, games for the kids, food, and plenty of time to socialize and meet all the other members of CFR. Non-members are welcome to attend, so bring your friends and family. Please be sure to bring a paleo(ish) side dish for everyone to share. The regular 9:30am and 10:30am classes will be cancelled.

Today is the second two-a-day workout for the week. If you are planning on completing both workouts, you need to be ready for the first WOD 20 minutes after the start of class. Once the first group has completed the WOD, we will run the second group (those not completing both workouts). The first group will then complete the second workout.

WOD: "Elizabeth" (15 minute time cap)

21-15-9 rep rounds for time of:

(Squat) Cleans, 135#/95#

Ring dips

2nd WOD: For time:

30 Push presses, 135#/95#

30 Chest-to-bar pull-ups

There will be a 10 minute time cap for the second WOD. Each time you drop the bar during the push presses, or each time you fall off the bar during the pull-ups, you must complete a 5 burpee penalty before you can continue. You do not need to do burpees during the transition from push-presses to pull-ups.