Squats, sit-ups, back extensions, toes to bar, pushups, pull-ups, etc., etc.!

Squats, sit-ups, back extensions, toes to bar, pushups, pull-ups, etc., etc.!

WOD for Monday, May 13

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

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

I hope you all had a wonderful weekend, and enjoyed the beautiful weather.

Today is the start of the week that you’ve all been waiting for!

Strength
High bar back squat
Establish 1RM

Take your time warming up, but avoid completing too many reps. Conserve your energy. When the weight starts to feel heavy, be sure to rest 2 to 3 minutes between lifts.

I strongly suggest that you not attempt to merely match your previous PR. Always attempt at least a few pounds more!

You have 3 attempts to establish new 1RM.

The coach must be present when you attempt your 1RM.

Conditioning
8-min AMRAP
30 double unders
9 burpees
30-second plank hold

Substitute 90 single unders. Be sure to hold plank for an accumulated 30 seconds.

Go all out!