Wednesday - Right now...usual morning class times...and I'll train after that...so I'll be here until 10:30 - 11 AM. In the afternoon...Allen Black will be here from about 3:15 to about 6:00 PM.
"5th Annual Thanksgiving morning Fight Gone Bad"
Remember...one class and one class only at 8 AM. Just about everyone that wants to WOD can go at once. We have the capability of 65 people going at once on this one. If somehow there are more than 65 people...it's only 17 minutes long...we can have a 2nd heat right after the first.
If you're bringing a friend/visitor/holiday house guest as people have done in the past. They need to have prior or current CF experience. In the past we've allowed people to bring near absolute beginners and or kids/current high school/jr high athletes. I just don't feel comfortable doing that any more. Everyone always says, "oh yeah I/they can do that...no problem." Well...we all know what happens to people new to CF. Something seemingly very simple/easy is WAY more difficult than it looks on paper. As soon as the clock starts...all technique goes out the window...soon followed by what little endurance they have. So...no beginners unless they can somehow instantly demonstrate competency in the movements.
"Fight Gone Bad!"
Three rounds of:
Wall-balls 20/14 (Reps)
Sumo deadlift high-pull 75/55 (Reps)
Box Jump 20" box (Reps)
Push press 75/55 (Reps)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. You may start at any station.
Friday class times: I'm assuming most everyone is off work so 8 and 9 AM only. Britt Stockrahm will be coaching. Afternoon classes will be pointless since the majority will either be shopping, watching football games or with family. For those few that might wish to...Allen Black will post as to whether he'll be here any that afternoon.
Saturday class times: 8 and 9 AM only as usual.