Scores for 3-6 rep max. Back Squat, Press, Deadlift. We’ll need some of these for calculating percentages.
Please join us this Saturday, September 28th, as we ‘Officially’ celebrate our new location! We’ve been tackling projects all summer (and will continue to do so), and we’re ready to show things off!
Schedule of Events:
830 class as normal
930 - 12-ish Open House/Public Welcome. Invite friends, family, whomever. Anne (who will be running the Kids’ program) will be there with some games and activities, and we’ll be running heats of our Partner Workout Challenge!
Around 12, we will be closing down the public portion of the day for a CFSW only Potluck/BBQ.
Hope to see you here!
Details for THE PARTNER CHALLENGE!
In the grand tradition of the CFSW Members Only competition of ‘12 and the Weightlifting meet over the summer, we’ll be running a Partner Workout Challenge Saturday.
We’ll have heats beginning sometime around 9 am, and running about every 30 minutes or so (or as needed), until everyone is done.
There will be prizes awarded for the top Male, Female, and Co-ed teams. At least one member of each team must be a CFSW member (or Alumnus).
This will be a ‘CrossFit’ style workout, but designed so that you’ll still be able to enjoy the BBQ afterward. There WILL be scaled options, but prizes will only be awarded to the top teams that complete the workout Rx’d.
Last-minute registration will be allowed to accommodate peer pressure, but advance notice will be appreciated. We’ll have a sign up sheet at the gym, you may email us or just comment below (with the name of your partner).
This will be FUN! Do it!
With a running clock:
3 min Tabata squats, then 400 m run. Rest until 6:00, then
AMRAP 4:00 5 HSPU + 5 Pullups + 5 Box Jumps (24”)
AMRAP 4:00 10 Swings (24/16) + 10 TTB + 10 Burpees
3:00 Tabata Squats + 400 m Run
Record lowest number of squats in any interval for each of the Tabata squats, plus Total Reps for each of the 4:00 AMRAPs.
Reminder that we’ll be hosting a FlexibilityRx workshop this Saturday (9/14). Should be good info. We are only hosting, so please go to the link below for more information and to register.
First muscle up today from Chris, and Sean rediscovered his. Nice work guys!