WOD for Sunday, October 20

WODs at 9:45 & 11 am

  • IMPORTANT SCHEDULE CHANGE: Beginning TOMORROW (Monday), WODs will be held Monday & Wednesday from 7:15 to 8:15 am. Until further notice, the 8:30 am WOD held on Monday and Wednesday is cancelled. The 8:30 am WOD will continue to be held on Tuesday and Friday. I’m very sorry for the inconvenience! All CFS members are more than welcome to attend Boot Camp held Monday and Wednesday from 7 until 7:45 (and may stay and complete strength work, if applicable). THERE ARE NO OTHER CHANGES TO THE SCHEDULE.
  • Barbells for Boobs fundraiser for breast cancer awareness will be held at CFS Saturday, November 9. Click here for details.

Did you enjoy sled pulls? I’m anxious to program bear crawl sled pulls.

Today is truly an endurance WOD. You’ll be running a total of 2 miles. You read that correctly.

— Run 200m
— 20/10 chin-ups (scale up to chest to bar chin-ups)
— Run 400m
— 40/20 pushups (scale up to HSPUs)
— Run 600M
— 60/30 toes to bar
— Run 800m
— 80/40 air squats (scale up to jumping air squats)
— Run 1000m
— 100/50 double unders
— Run 200m
— 30/15 burpees (scale up to twisting burpees)

Notice that scaling options are included. Thus, if you choose to scale down you will complete half of the total number of reps. If you choose to scale up you may choose to complete more challenging activities. You need not scale up for all activities. However, if you scale down do complete only half of the required reps.

No, you may not scale the distance of the runs.

For chin-ups, you must use an underhand grip. No exceptions. No mixed grip.

Substitute 300/150 single unders for double unders.

Yes, May, George, and Janet, you may substitute rowing for running. I’m just that nice.