Thursday, October 3, 2013

Friday - WOD 230 - Fun Friday

Just a reminder of upcoming events:
During the month of October, we have a little side bet going on. The Girls of CFS have challenged the guys to a running contest.
Every time you run an Extra 400 meter run at the Box, mark it on the board. At the end of the month, the group with the highest percentage of Extra 400 meter runs will win.
The prize you might ask...?
Well, maybe its not a prize, maybe its a punishment. You remember what happened last time we lost


  • Oct 12th and 13th I will be in San  Antonio getting my USAW Olympic lifting Cert. Ruben, Sabrina and Sara G. will be helping to cover classes that day
  • Sat Oct 19th - Most of us will be at the Team Scream competition either competing or watching our teams get busy. I have not decided yet if we will close that day or not
  • Oct 25th - Friday night South Bound Throw down. This will be a Halloween theme. So start planning your costumes.
  • Oct 26th - A few of our members will be doing another marathon
  • Friday Nov 1st - Our 2 Year anniversary. The theme will be "We are sticking around". We want everyone to bring their favorite Skewers or K-bobs so that we can get some grilling going. We will have a fun night planned of eating, working out and having fun. we plan on having a nice group picture done at 7pm that night so please plan to attend that part


Strength:
Clean and Jerk
15 Mins to
3 @ 60%
3 @ 70%
1 @ 80%
1 @ 90%
1 @ 100-100+%

WOD 1:
AMRAP in 5 mins
6 Box Jump overs
6 HR Push ups

WOD 2
AMRAP in 5 mins
16 double unders
16 Smash Balls 20/15

WOD 3
AMRAP in 5 mins
16 hollow rocks
16 renegade rows 35/20

OT:
400 meter run
20 V ups

1 Min Plank

No comments: