Keep It Together


Keep It Together

Nutrition Q&A Session — TODAY, 12-1:30pm – FREE!

We are running WODs at 9am and 10am today as usual.  Anyone wishing to complete the CF Open WOD should plan on doing it at 11am.  Please do your best to not disrupt the regular classes at 9 and 10.

WOD for Saturday 032611Click Here For Today’s Schedule
Max Rep Pushups
Perform 1 every 5 seconds.
You must hold your hollow/plank position at the top between pushups – any break in your back, butt up, or knees down to rest and you’re done!
For Time:
40 Wall Ball (20/12)
30 Sandbag Walking Lunges (as heavy as you can handle)
20 Burpees
30 Walking Lunges
40 Wall Ball

Post Pushup Rounds and Metcon Time to Comments
For the strength segment,  make your pushups as strict as possible.  Any deviation in perfect form ends your set.  If your set ends before 5 reps, give it a couple more attempts.

For the Metcon, use the heaviest sandbag you can for the walking lunges.  Carry it across your back, on your shoulders, or hug it across your chest.


Upcoming Foundations Courses
Starting March 29th – (Tues/Thurs @7pm) – Only 3 spots left!
Starting April 26th – (Tues/Thurs @7pm)

Upcoming Events
Nutrition Guide Rollout and Q&ATOMORROW!
FREE Bailing Class — Sat, April 9th
USA Weightlifting Referee Clinic — Sat, April 30th
Fifth Ape Natural Movement and Parkour Seminar — Saturday, May 14th
Bull City Barbell Open — Sat, May 31st