Halloween 2012!!

Get your costumes ready and show them off!  Lifetime and CF307 will award a window sticker to the best costume in each class tomorrow so summon the "spirit" of Halloween and get ready to sweat through your tigger costume!  I'm dressing up and you should too!

Skill Work:  Cartwheel and Pike (handstand & Headstand) practice

WOD: "All Hallow's WOD"

10 Reps of each - 31 Minute AMRAP

High pulls w/kb (24/16)

Abmat sit Ups

Lunge steps with bar on back

Lateral Box Jumps

One-Legged Deadlifts (2 KBs, 24/16)

Wall Walks

Extensions, Hip (Hip Extensions)

Eeburps (burpees)

Nee Jumps

REC:  50 Kettlebell Snatches

Thursday, October 4th, 2012

SHOUT OUT TIME!

Susie Mayhue, COME ON DOWN! Susie is often in the 4:30 class rockin' and rollin'. She works hard, sets ambitious goals and pushes herself past her comfort zone. Every day she's getting stronger and stronger. Keep up the good work Susie!

SKILL: Muscle Up

Develop banded Muscle Ups as a scale for MU's in a WOD.

WOD: Two 7 Minute AMRAPs

7 Pull Ups/14 Double Unders

Rest Two Minutes

7 Pistols/7 Ring Dips

REC: 15/15-GHD Sit Ups/Abmat Sit Ups - 3 Rounds

We want to know, what motivates each of you to come in everyday and fight through these grueling WODs? We'd love to hear your answer and you can post it to comments if you'd like but hopefully each of you is thinking about the answer to this question when the going gets tough enough to make you want to stop.