NEW SCHEDULE BEGINS TODAY!! Regular classes are 9 am, 10:30 am, 4:30 pm and 5:30 pm and we will have a Foundations/Mom’s class at noon on Mondays and Fridays. This class will focus less on intensity and more on mechanics and form than a normal class. We will also be discussing recovery. This is a great class for our pregnant mothers and members who need to bridge the gap between On-Ramp training and regular classes. For details ask Shannon.
We had record gym attendance on Saturday! 25 people were ready for the hero WOD, gymnastics handstand clinic and potluck. A great time was had by all! Thanks Jen Owen for providing the handstand instruction and practice. Also a BIG thanks to all our CFS members and trainers who helped out the newer folks with the WOD. It’s too complicated for one trainer to manage that many athletes, but your help made the WOD smoother and more fun for everyone!
Back when we were in the garage, Josh used to post the funniest videos. He always said it was important to laugh at yourself once in a while, and I think he was right. I thought this one was cute and wanted to share…
SWOD:
15 minute time cap
weighted pullups
5-5-5-3-3-3
Rest 5 minutes
WOD:
20-16-10
plate thruster (45/25lbs)
lateral plate hop
