Marianne and Mary-Ann slamming balls while Emily and Jay row.

Marianne and Mary-Ann slamming balls while Emily and Jay row.

WOD for Saturday, May 4
WODs at 8:45 & 10 am
Community WOD at 11 am
Running Clinic from 1 to 4 pm

CFS members are welcome to attend the Community WOD!

Strength
Press
Warm up
5 reps @ 75% of 1RM
3 reps @ 85%
1 rep @ 95%

Remember to squeeze your butt. Also remember to push your head back so that the bar can travel up in a straight trajectory. The last rep is going to feel very heavy. There should be no failed attempts!

Conditioning
Burpee Hell
AMBAP (As Many Burpees As Possible)
1 minute of burpees; 1 minute rest
2 minutes of burpees; 1 minute rest
3 minutes of burpees; 1 minute rest
4 minutes of burpees; 1 minute rest
5 minutes of burpees

Coach Paul will demonstrate a variety of burpees. You will choose 5 different types of burpees and complete for each of the 5 rounds. For example, you could complete 6-count burpees for the 1-minute round, burpee box jumps for the 2-minute round, burpee toes through rings for the 3-minute rounds, burpee twists for the 4-minute rounds, and burpee with Sumo dead-lift high pulls for the 5-minute round.

This is going to be fun!