1/15/2015

14
Jan

1/15/2015

Don’t forget, tonight at 6:30pm your CF Thermal coaches will do a Q+A for the upcoming nutrition challenge.   This is in place of the 6:30pm class time, so if you want to hit the workout today, come before the 6:30 class.  The Forge will also be open at 6:30pm.

For the metcon, each person will start on a different station and attempt to get as many reps or calories for that station. After 60 seconds, rotate to the next station. While groups of 4 are ideal, you can still be a team of 2 or 3 – simply leave one or two stations empty and rotate in the same order.

Strength

Push Press

3,3,3,3,3

Conditioning

In groups of 4, AMRAP in 60 seconds at each station for a total of 3 rounds:
Row (calories)
Thrusters, 115/75#
Toes to bar
Wall ball shots, 20/14#

1 Response

  1. Coach P

    Nate 140
    Mike D 185
    KT 130
    TEAM: 437

    O 155
    Lam 165
    Russ 135
    TEAM: 690

    Jazz 45
    Britt 100
    Rachael 95
    Amanda 105
    TEAM: 470

    PH 200
    WW 155
    Jeff 115
    TEAM: 478

    Joe did work
    Brian 175
    John D 165
    Pavan 165
    TEAM: 741

    Juliet 60
    Stacey 30
    Charm 30
    TEAM: 385

    Kate 145
    Aileen 95
    Meghan 90
    TEAM: 534

    Grant 205
    Eric 205
    Ben 165
    Matt 175
    TEAM: 488