Strength/Skill Work: Thrusters, find a 5,3, or 1 rep max.
WOD:
Choice of:
“Cindy”
As many rounds as possible in 10 minutes of:
5 pullups
10 pushups
15 squats
OR
“Mary”
As many rounds as possible in 10 minutes of:
5 Handstand pushups
10 pistols (5 per leg)
15 pullups
**This Saturday’s 9am class will be take place at Bent Creek for the Assault Series 5k trail/road race. There is also a 1 mile fun run at 11am and two mountain bike races at noon and 1:00. Entry fees are extremely reasonable and all proceeds go to support Bent Creek Park! $10 5k or MTB, $5 mile fun run, $16 for both 5k & MTB. Oh, and if neither of these events sound enticing you can always come on to cheers on participants while enjoying a free cold beer from French Broad Brewing Company! Pull out your CFA attire and meet us there! Find more information here.
Say hi to Cindy for me!
Strength/Skill Work Thruster: Find your 5 rep max Tim 125, Jerry 125, Jason 85
WOD
21-18-15-12-9
Box Jumps
Kettlebell swings (M-53lbs, W-35lbs)
Squats
For time
Tim 8:24, Jerry 8:40, Jason 10:24 This was Jason’s first non-scaled WOD
Very tricky…. I was like Ladies Choice? Yeah! I love choices and I’m a ladies but then I saw ladies choices meant choose between Cindy or Mary. Then I was like “Wow. That’s more like pick your poison.” But, I’ll be there. It’s only 10 minutes right?
@Jerry
Congrats to Jason on his first non-sclaed WOD!
Name “Girl” Rounds, bands, Thruster
Jason Cindy 6.5 blue
Dawn Cindy 7+5 pull-ups green
Eva Cindy 7+3 pullups gray band
MCK Cindy 8 blue+purple bands 5x58lbs
Elizard Cindy 8+1 pull-up purple band 5x77lbs
KK Cindy 8+5pull-ups+9pull-ups red band 5x120lbsPR
Selin Cindy 5rnds blue band
Katie Mary 4rnds+5HSPU+pistols
Daniel St. Cindy 9rnds+2pull-ups
Dara Cindy 5.5rnds 3x95lbs, 1x100lbs!
Eliz Hake Cindy 8+pull-ups+6push-ups 85lbsx5
J$ Cindy 7+4pull-ups blue+red band99lbsx3
Brian Cindy 7rnds 99lbsx3