Wednesday
WOD

2013 Fall Post-Nutrition Challenge WOD
Complete 8 Tabata intervals each of:

Pull-ups
Push-ups
Sit-ups
Squats

Complete 20 sec of work followed by 10 sec of rest for 8 rounds of the first movement before moving to the next movement and completing 8 intervals there. Move through all movements in this manner. Score is total reps throughout the whole WOD. However, please record reps for each interval of each movement in order to better see your improvements.

Then,

Complete 500 Meter row for time

CF LITE
Complete 10-9-8-7-6-5-4-3-2-1

DB burpees (no jump, but, stand with DBs)
15 sit ups after each set

Luke working on strength training in the CF Teen class this past Friday.  CF Teens offered Monday, Wednesday & Friday at 6 AM, $55 a month.

Luke working on strength training in the CF Teen class this past Friday.
CF Teens offered Monday, Wednesday & Friday at 6 AM, $55 a month.

ATTENTION KICKBOXERS!
Both Evening Classes Are CANCELED Tonight.
Sorry for the Inconvenience
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