121231 Monday End of Year Capacity Challenge + Afternoon Date with Fran!

Reminder: That today there will be open gym hours from 5am until 11am for individuals to complete our end of year Capacity Challenge (see below), Fran or training of your choice.

“Date with Fran” will kick-off at noon today!  Adults & children are encouraged to join, as rep scaling and adjustment to DB thrusters & ring rows will be assigned as needed.   Please fill out the registration for this complimentary event here before 10am on Monday.

Presentations and Paleo Potluck begin at 2pm!  Join us and please feel free to bring your friends & family!

End of Year Capacity Challenge

Within one hour complete one attempt at one minute of max work at each of the following stations.  One attempt is allowed per station.  Complete the stations in the assigned sequence & rest as needed between stations as long as you complete all stations within an hour from starting.

Station 1. Bear crawl:  One point for every 10ft with turns every 30 ft.

Station 2. Agility ladder: Two feet in, two feet out of each square. One point for every length of ladder completed. (10 squares per ladder including both feet fully out of ladder at end. Each square ~18×20″)

Station 3. Row: Every calorie is worth One point.

Station 4.  Burpee slammer over bar. Chest touches ball in bottom position.  Ball must clear 8′W/9′M & be returned to same side of bar each rep.  20 & 30lbs Rx respectively. Each rep is worth 1 point.

Station 5. Agility Tires: One foot in each tire.  Four small tires side by side.  One point for every successful completion of one foot in each tire. Turn & repeat.

Station 6. Dip support/Tuck sit/L-sit. 0.5 points for each second in a support, 1 point for each second in tuck sit, 2 points for each second in an L sit. (May not switch between skills during the minute.  Pick one & stick with it. )

Station 7. Over-under: One point assigned for each full “over-under figure 8″ completed. Rx’d at 30″. See video of two reps here/above. 

Station 8. Straight arm hang x 0.5 for each second, bent arm hang x 1 for each second, strict pull-up x 2 for each rep, strict C2B pull-up x 3 for each rep.  (May not switch between skills during the minute. Pick one & stick with it.)

Station 9. Skipping rope, jumping rope x 1 for each revolution completed, double unders x 2 for each rep, triple unders x 3 for each rep if you have them!   (Again, may not switch between skills during the minute. Pick one & stick with it.)

Station 10. Medball sit-ups: Lay with feet touching walls with straight legs.  Start on back with ball overhead, sit up & hit a the ball on the wall above the 3.5ft mark. (Rx 4lbsW/6lbsM)

Station 11. Tire pass-throughs: Step or jump BOTH feet into & out of the big tire.  One point for each time into & fully out of tire.

Station 12. Airdyne: Max calories!

Have fun & post your overall score to comments!

Hours for this week: 

Monday: December 31st: Open gym with Capacity Challenge from 5am-11am.  ”Date with Fran” noon-1:30pm with presentations, paleo potluck & keg to follow starting at 2pm.  Register here today! 

Tuesday: Jan 1st: Group workouts at 8am and 10am. Open gym until noon.

Wednesday: Jan 2nd: Return to normal schedule.