Friday, January 10, 2014

GET READY FOR THIS SATURDAY!  CAPITAL AFFILIATE LEAGUE KICK-OFF!  Come out to cheer on members at CF Balance as we will be hosting the Open Division.  If you are interested in going to cheer on others at nearby affiliates, I've included the below schedule.  Expect for workouts to begin at 1pm!

Here is the schedule for our teams: 

CF Balance- Open Division

CF Woodbridge- Open Division

CF Impravidus- Masters

CF South Arlington- Upper

WOD for Friday: 

10 minutes Mobility Work!  Led by Pablo!

1) Overhead Squats

2X5, 1X5+

2.) 4 sets of the following: 

45 Seconds AMRAP Double-unders

-Rest 15 Seconds-

45 Seconds Handstand Push-ups/Push-ups

-Rest 15 Seconds-

45 Seconds of Box-Overs (24/20in)

-Rest 15 Seconds-

45 Seconds Romanian Deadlifts (Focus on form; use same weight as last Friday for worksets; goal would be about 10-12 reps per workset)

-Rest 15 Seconds-

Post (1) weight/reps and total reps for each movement in (2).

Comments

[Nils]

Overhead squats: 10x135#

WOD:
Double unders: 164
HSPU: 36
Box overs: 79
RDL: 165#

[Laura]

OHS: 11 @ 95lbs

D/Us: 244
HSPU: 17
B/O: 61
RDL: 125lbs

[DragonBallZ]

<B>G'luck tommorrow, Team Balance in the CAL. I'll be there snapping some pics of you guys</B>

[Norm]

OHS: 95x5, 115x5, 145x5

du: ~160
hspu: ~30
b/o: ~60
rdl: 135#

[Adam S]

Squats: 95 pounds, seven repetitions

Tuck jumps: 219
Handstand push-ups: 42
Jump overs: 68

135 pounds on the deadlift