Boot Camp Felicia slamming, well, the slam ball!

Boot Camp Felicia slamming, well, the slam ball!

WOD for Tuesday, May 14

WODs at 6, 7:15, 8:30 & 11:45 am and 5:15, & 6:30
Boot Camp at 6 am
Foundations at 
7:30 pm

CFS will be closed this Saturday, May 18, so that CFS  athletes may participate in the Spartan Challenge to support the Special Olympics.

Coach Jeff’s Birthday WOD and drinks/dinner Thursday night at 7:30!

I am exceedingly proud of all of you who established a high bar back squat (HBBS) one repetition maximum (1RM) personal record (PR) yesterday. I witnessed some very heavy lifting. Many of you not only achieved but exceeded your goal.

I like acronyms.

If you haven’t already done so, be sure to record your PR on the whiteboard.

Today is going to be quite a challenging workout.

20-minute AMRAP
200m run/200m row
10 thrusters (65/45)
6 chest to bar pull-ups

As the weight for the thrusters is relatively light and the repetitions for the pull-ups is relatively low, the goal is to work constantly and consistently the entire time, i.e., spend very little time resting.

Scale chest to bar pull-ups by using thicker and/or more bands. Nonetheless, all pull-ups must indeed be chest to bar and not merely chin above bar.

If a rower is available, then by all means row. If a rower is not available, then you must run. You may choose to row or run for all rounds.