Today’s the day! Let’s get dirty!

Saturday’s sessions at 10 and 11 are canceled. We’ll be running in the Dirty Dash.

Not running in the Dirty Dash? Join us at 8:00 or 9:00 am for the WOD below.

Saturday’s WOD

With a partner, 20 min AMRAP:

• 5 thrusters (with a Kettlebell, 1.5/1 pood)
• 25 ft walking lunge (holding the KB)
• 5 kettlebell swings
• 25 ft walking lunge
• 5 burpees

While one partner works on the AMRAP, the other rows 500 meters. Once the rower finishes, the partners switch, taking over where the other left off in the AMRAP.

Dirty Dashers! Meet your fellow CFIers at 10:00am at Howard Buford Recreation Area at Mt. Pisgah. We’re running in the 11:00am heat but they requested that we get there early. Please try to carpool so we can help cut down on traffic and parking.

If you’ve got a costume, wear it! But be ready to throw it away right after. You’re going to get muddy!

If you forgot to pick up your pre-race packet, we should have it, unless you did not sign your electronic waiver. Check Intense Friends for an update on that.

For more information on the Dirty Dash, please see their website. They’ve got answers for all your questions!

Double under/ plank, leg up holds

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Posted in Daily Posts by Zach Smith No Comments Yet