Saturday, August 31 2013

Posted by Mandee on August 30th, 2013

12 responses

WOD: A. Sumo Deadlift 5-5-5-5-5 E3MOM B. 21-18-15-12-9-6-3 reps of: Sumo deadlift high pull 75/55 Shoulder to overhead 75/55 Cool Down: 5-10 minutes of any of the following: stretching, flexibility, mobility, myofascial release/rolling out CFHSV Running & Endurance WOD: 5K time trial (compare to 8/3/13) meet at Cross Country Course at 8am *REMINDER* Upcoming Events at CFHSV this weekend Saturday, August 31 11am: Rope Climbing Workshop! Please wear/bring appropriate rope climbing gear such as long socks, long pants, and shoe with good traction. Please sign up on MBO if you are a Silver or Gold Member, Bronze Members do not sign up, just come and your account will be charged accordingly. Sunday, September 1: 3pm and 4pm classes will be conducting "Hotshots 19 Memorial Workout". If you would like to donate to the cause, click on the hyperlink. Monday, September 2: All regularly scheduled classes will be conducted as usual; however, childcare will be cancelled. Please make other arrangements for your children. Thank you!

12 responses to "Saturday, August 31 2013"

Mandee says:

August 30, 2013 at 4:45 pm

Charlie!!!!! :)

Casey says:

August 31, 2013 at 3:09 am

Looks like you got angry with all the kettle bells...hahaha

Kerri says:

August 31, 2013 at 6:14 am

6:04 Rx'ed

Brad E says:

August 31, 2013 at 8:48 am

Well I learned how to climb a rope today, and got my first ever rope climb. Then I was able to get 3 more before calling it a day. Definitely prefer the Ranger method. Thank you Dennis!

Don says:

August 31, 2013 at 10:06 am

Rope climb workshop was really helpful. Learned to do the Ranger method, and got a few successful climbs.

Nathaniel says:

August 31, 2013 at 10:26 am

A. 315 across

B. 6:19 rx

CoachDB says:

August 31, 2013 at 10:52 am

Today was awesome for a Coach. A bunch of hard working athletes focusing on mechanics, consistency, and intensity as well as being open to try new methods in the CF Class, Rope Climbing Workshop, and BBOLC. Great Job CFHSV Athletes and coaches. Keep up the great work. God Bless and have an enjoyable yet safe Labor Day.