NEW YEARS EVE
AM CLASSES ONLY
NEW YEARS DAY
Change of Plans – OPEN GYM
Join us for New Years “EVA”
800m Run or Row if weather permitting run
30 KB Swings (70,53)
Strict 35min Cap
OPEN GYM HOURS
There will be a Mandatory Competitors meeting SUNDAY Jan 5th at 11:30am at CFBwater.
This is for all competitors that want to learn how to train for the OPENs Season.
If you can not make it Sunday please email Jason or Justin at firstname.lastname@example.org or email@example.com
Training and Rest Days will be Switching next week as well, as we Prep for the OPENs. The Week will start with SUNDAY, Monday and Tuesday as TRAINING DAYS, Wednesday will be OFF(active recovery) then Thursday and Friday will be TRAINING Days and Saturday will be OFF(active Recovery). The Focus of our Training will dramaticaly switch to Metcon and Endurance. There will be a slight cut back on strength or it will be programmed for after the WOD (that means AFTER!). This is the most important thing for you to do as an athlete, it’s to take instructions and follow the program, trust your coaches! We will ramp up your Metcons and still maintain or build strength along the road to the and throughout the OPENs!
The Competitors are required to follow the Competitors WODs plus the Endurance and Extra Credit Posted!
The Meeting Sunday will go over all this in depth!
-Go for a PR
-no vests or elevation
-Unless training for the Kill Cliff Competitors Comp, Then sub in 12-9-6 Parallette HSPU
3 x 2000m Row
Rest 5 Minutes between rounds
post all scores/p>
1a) 3×15 Medball Back Extension (20,14)
1b) 3×15 Medball GHD Situps (20,14)
Superset a and b