First and foremost, a huge thanks to Shane and Jessica who taught yesterday’s jump rope clinic. There was a huge turnout, and I know there were some major double under successes! We look forward to seeing those jump rope skills in action during WODs and especially during Rocky IV tomorrow. If you purchased a rope at the clinic, Shane expects them to arrive around noon tomorrow and he will drop them off at the gym.

Now what you’ve all been waiting for, the announcement of the final WOD, Fight Club. Without further adieu:

“Fight Club”

2 rounds of each movement

1 minute stations

1 minute rest between rounds

The final WOD is very straight forward, 2 rounds of four movements, fight gone bad-style. There will be 1 minute of rest between rounds. Both rounds of the workout are scoring opportunities, and both rounds are equally weighted.

Burpee to plate explanation: do your burpee facing the plate and instead of jumping straight up, you will jump onto the plate

Below is another view of the general schedule of the day. Make sure you are here no later than 8:30a if you are competing so that you don’t miss any important movement standards during the athlete briefing. Also, be sure to coordinate with other members to bring chairs and easy-ups to set up in the parking lot as there will not be space inside the gym. Britts BBQ will be serving lunch, but be sure to bring plenty of water, coconut water, and snacks for between workout recovery.

CFI Games competitors, feel free to come in to the gym to stretch, roll, mobilize, or practice movements. But know today is a REST day for you. Eat well, hydrate, and get plenty of sleep!!

WOD 09.20.2013

Clean & Press 5×3

“Fight Club”