Workout of the Day (WOD)

Tuesday 8/6/13

1st Coach Marcos is back!!!!!  He took some time off to have a baby with his wife Cindy, now that the baby is sleeping through the night he wants to come back and coach.  Coach Marcos is going to do a once a month Olympic Lifting class on Sundays from 9:30am-11am, starting this Sunday August 11th.   Register online and see you there.

2nd Thank you to all that competed, volunteered and came out to cheer on everyone at WODfest.  What a perfect day to be out in the sun and compete.  Everyone did great, we had two people make it to the finals of individual divisions, our teams placed really high, PR's everywhere and overall everyone had a really good time.  I can't wait for the next one.......oh wait the next one is ours on August 18th :-)  still room to register, this is going to turn into a team only competition.  Those of you that registered as an individual will receive full refunds and if you're interested in competing on a team, I can help group some of you together

 Shogun in the thruster WOD

Shogun in the thruster WOD

 John O. rocking out Pull-Ups

John O. rocking out Pull-Ups

 Valery Clean & Jerks plus CFIB people everywhere in this picture

Valery Clean & Jerks plus CFIB people everywhere in this picture

photo(106).JPG

Strength:
Back Squat Week 1 (add 10 pounds to your 1RM calculations from the last cycle)

WOD:
50-40-30-20-10
Double Unders
Sit Ups
*20 KB Swings (55/35) after each round

I watched this video too long to not post it.

Today's Workout



Tomorrow's Workout