10/10/16 It’s EMOM Monday!

CFS recently participated in the Sr. Projects of Sonora High Seniors Katana Pullen and Hunter Champe, who organized the 1st Annual Family Fitness Night at Columbia Elementary School.

CFS recently participated in the Sr. Projects of Sonora High Seniors Katana Pullen and Hunter Champe, who organized the 1st Annual Family Fitness Night at Columbia Elementary School.

Last Monday’s little EMOM deceivingly proved to be a real butt kicker!

WOD:

Odd Min: Row 12/8cals
Even Min: 10 Deadlifts (225/155lbs)
14min

For some people, the two movements together may seem redundant, but that is the point for today. Double Whammy Row/Deadlift. One using bodyweight, and the other, load. It creates an interesting stimulus for sure. The focus is on holding the Row Calorie numbers. The Deadlift is just white noise to make that goal a little harder. Make sure you can always hit a set of 10 on the deadlifts.  You will want that rest during that minute since you probably won’t get it on the Row.

You shouldn’t really have much rest time at the end of the Row— 10sec Max. So, if you think you can hit the Calorie numbers each round, then give Rxd a shot. Remember, the Deadlift is a moderate load. Ten reps unbroken each round should be the goal!

 

Havin' some fun with the Columbia El kids.

Havin’ some fun with the Columbia El kids.

Coach Sarah and the girls.

Coach Sarah and the girls.

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