8/12/15 HAPPY BIRTHDAY TRAINER SARAH!!! (SEE BELOW FOR THIS WEEK’S YOGA SCHEDULE CHANGES!!!)

 

 

 

 

 

CFS WISHES TRAINER SARAH A HAPPY, HAPPY BIRTHDAY!!! HOPE YOU HAVE A WONDERFUL DAY!!!

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PLEASE NOTE: On ramp classes are no longer scheduled during the 3:30 open gym hour. All on ramps will be scheduled on either Mondays at 6:30pm and/or Fridays at 5:30pm!!!

WOD:

4 Rounds For Time (2 minutes rest in between each round)

Run 400 Meters/Row 500 Meters

20 Pull-ups

20 Push-ups

20 Dips

***Athletes will begin the wod by running 400 meters and then immediately hop on the rower for a 500m row. When done with the row, you will immediately perform 20 pull-ups, 20 Push-ups and 20 dips. You will then rest 2 minutes. Each round is a separate recorded score. The idea is to get a faster time each round, therefore, do NOT go all out your first round. (it shouldn’t be easy either, but leave something in the tank for the last couple rounds)

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