For those of you who are registered in The Open, today is your final opportunity. If it's your first attempt at your 7 mins. of burpees, good luck! If you've already done it and want to see if you can beat your first attempt, good luck! The numbers that have been posted so far by our affiliate are amazing!
We have decided to make today's Power Hour Throw Down the 7 mins. of burpess. Even if you aren't registered, give it a try.
Have fun!!!!!
What an incredible night filled with burpees.....who's going to beat Kevin's score of 113? Holly, Lesley, Tiffany, Rachel, Eli, Chris and Mel Sac. all put up some pretty impressive numbers. Two more days to complete WOD #1 or do it again to see if you can beat your number.
Saturday's WOD
Rest Day
Thursday's WOD
For time:
1000m row sprint
750 row sprint
500 row sprint
250 row sprint
rest as needed btw sets
Drij, Chris & the Lululemon's down at Yonge-Dundad Square today to watch the Reebok Box get dropped!
For those of you who have registered for The Open, come in to CFS on Friday nights from 7-9 p.m. and Sunday's from 10-12 to complete your WOD. We will have people available to judge your WODS. If you aren't able to make those times, you will need to make arrangements with a trainer.
Good luck to all our athletes who are participating in the Reebok Games!
On February 29th, Angie is heading to Africa with our friends from PYC to help build a playground, classroom and whatever else they can build while they are there! Please help her in any way you can.
It was great to see everyone out yesterday. Nothing says "Family Day" like a packed gym! Thanks Pam for sharing your cupcakes and making them part of our WOD. Marlene, they were delicious!
FAMILY DAY HOURS 9 - 12
FAMILY DAY HOURS 9 - 12
100 Pull Ups
100 KB Swings @ 1.5/1
100 Double Unders
100 Over Head Squats @ 95/65
25 minute cap
WOD
Five rounds for time of:
Barbell Overhead walking lunges- 50 feet
21 Burpees
Are your hips tight? Back sore? Arms cramping up? Come Stretch, twist and flow Saturday morning. Your body will thank you for it =) And so will your training!
See you there ♥
WOD
Find your 1RM Chest 2 bar pull up
And 1RM ring dip
7 mins to find both
Then
21-15-9
115/75 SDHP
with 5 wall climbs between each round
Please make sure to introduce yourself to all the new members at CFS. We want everyone to feel welcome so please help them and encourage them to do their best!
BTW, Joe got his first muscle up on Sunday. He's been a member for less than a month. Congrats!!!
WOD
21 deads @300/195
21 hand stand push ups
15 thrusters@ 155/105
15 pull ups
9 cleans @ 185/115
9 ring dips
20 pull ups
19 push ups
18 air squats
17 sit ups
16 wall balls
15 box jumps 30/24
14 squat cleans@ 135/95
13 push press @ 135/95
12 hang power cleans@ 135/95
11 dead lifts@ 315/205
10 dead lifts@ 135/95
9 hspu
8 squat snatches @ 135/95
7 toe to bar
6 muscle ups/ 6 chest-to bar/ringdips
5 bear complex @135/95
4 Knee to elbow
3 wall climbs
2 jumping jacks
1 rope climb
