Workout of the Day (WOD)

Friday 2/10/17

Remember today is Coach Beth's last day at CFIB's as a full time coach.  So come in and workout, then at night we will have drinks at the BoxCar to wish her well in her new career and adventure.   More information is on the White Board in the gym.

Friday is Coach Beth's last day coaching and this picture is Robins last day doing a 7am WOD.  

Friday is Coach Beth's last day coaching and this picture is Robins last day doing a 7am WOD.  

Some days you don't need to worry about scores and times.  You only need to focus on quality work completed.

So today is a training day, just put your names on the White Board and do strong reps :-)

Strength:
Back Squat
4 Sets of 6 Reps @ 70-80% 1RM

20 Minute EMOM
1st 4/2 Muscle-Ups or 10-15 Ring Dips
2nd 10-15 Goblet Squats (55/35)
3rd 10-15 Box Jumps (24/20)
4th 10 Hammer Curls per arm with dumbbells (You and coaches establish weights)

Posting an Nsync song seemed appropriate for Beths last day of coaching but it's not really bye bye bye because she will be working side by side with you the next day and during the Open.

Today's Workout



Tomorrow's Workout