CFI’s Warriors at the Warrior Dash last Saturday! If you missed it this year, you’ve gotta go next year. It was a blast! Mud pits, cargo nets, wall climbs, jumping over fire, crawling under barbed wire, capped off with a mud slide, and all mixed in to a tough up and down hill 5K run. And it’s open to all skill levels too. Run or walk, just survive and call yourself a Warrior!

Tuesday’s WOD

Strength/Skill:

1 minute L-sit ring hold for time (4 minute cap).

A=Parallettes, B=J-sit on Parallettes, C=Boxes w/ knees-up

Met-Con:

“Kelly”

5 rounds for time (30 minute cap):

• 400 m run
• 30 box jumps (24/20″)
• 30 wall balls (20 to 10′/14 to 9′)

A=20/16″ & 14/10#

B=3 rounds

C=4 rounds of 250m, 15 reps each, 16/12″ or lower, 10/8#

We had some huge lifts during our Fall Challenge Oly Lifting Meet WOD! It was fun watching all you guys get your O-Lift on!

The Olympic Lifting meet was a Fall Challenge workout. If you missed it and you’re in the Fall Challenge, please email us so we can reschedule a time for you to do this workout. You will not be able to drop-in on a session and make up this WOD, unless you’re very experienced with the lifts and have approval from Andrew or Zach.

If you still need to complete your measurements, please let us know. We try to do these 5-10 minutes before a session. Let’s find a time when you can make it in a little early and get it taken care of.

The remaining Fall Challenge workouts are scheduled for:

• Monday September 17th
• Wednesday September 19th
• Monday September 24th

Please try your best to make it in on these days. The WODs on the 17th and 24th can be easily made up if they are missed. The WOD on September 19th will be more difficult to set-up and will require that you guys email us to reschedule if you miss it.

Fall Challenge Oly Meet

This entry was posted on 09/10/2012 at 6:30 pm. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

Posted in Daily Posts by Zach Smith No Comments Yet