Monday 11/23/2015

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cf-turkeyI hope everyone had a great weekend and is now ready for the short week! Can you believe that Thanksgiving is already here?? We are looking forward to spending time with family and enjoying some good food this week. In preparation, we have a “holiday” schedule week:

Monday – Normal
Tuesday – Normal
Wednesday – No 6:30pm class, 5:30pm comp class by appt.
Thursday – CLOSED
Friday – 9am only
Saturday – 9am only

Fitness: 15min AMRAP

10 ring row
10 DB Thruster
200m run

Rx: 15min AMRAP

1 Rope Climb
10 DB Thrusters (45/25lbs)
200m Run
Add 1 rope climb each round.

Beyond Rx: 15min AMRAP
1 Rope Climb
10 DB Thrusters (55/35lbs)
200m Run
Add 1 rope
climb each round.

 

Beyond Rxd and Rxd: If you do not have legless, use legs. Otherwise, do rope pulls x2/rope climb

The DB weight should be so that you can always do 10 thrusters unbroken. Scale as needed.

Top performers to get around 5 + rounds.

For big classes, we will stagger the start and then adopt a one rope climb/switch policy so that people take it in turns climbing the rope after the first round if there is a bottleneck.

Fitness: Make the ring rows challenging so that completing 10 in a row will only really be possible for the first few rounds. If needed, scale DB thruster to DB Front Squat. Use a weight that 10 unbroken is manageable.

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