Warm up: 500 m row/250 versa; turf - 25 ft high kicks, toe touches, int/ext rotations; 10 iron crosses, 10 scorpions / hip-glut-ham mobility
Skill Focus: Good Morning
Form review & proper posture, warm and build to a . . .
Good Morning 3RM
Level 3
8 rdl’s 205-225#/145-155#
10 strict pull ups
50 m farmers carry 75-100#/55-70# (each hand)
Level 2
8 rdl’s 185#/120#
10 pull ups
50 m farmers carry 60-70#/45-53#
Level 1
8 rdl’s
10 mod pull ups
50 m farmers carry
w/ a partner @1:1
4 rds each for partner time
Post gm 3rm and partner time for score
Better than Before: CF Jag's 2014 Fitness Challenge!
It's a new year – are you looking to get back on track after the holidays or work towards a new fitness goal? Then join us for our Better than Before fitness challenge. This eight week program will incorporate both fitness benchmarks as well as nutritional guidance – remember, both physical activity and diet are critical to overall fitness! Along the way, you’ll have an assigned coach advising you on your performance and assisting you with nutritional goals! One female and one male winner will be chosen from each division (Semi-Pro and Fat Loss/Performance). Deadline to sign up is this Friday, Jan. 10. Nutrition and info seminar will be held at 11:45 on Saturday, Jan. 11. Check here for more details – and get ready to be Better than Before!
Click here for Sat Jan 11th times/schedule for Challenge wods and seminar
Happy Happy 26th Birthday to Aaron!
Happy Happy Belated 44th Birthday to Tracey!
Skill Focus: Good Morning
Form review & proper posture, warm and build to a . . .
Good Morning 3RM
Level 3
8 rdl’s 205-225#/145-155#
10 strict pull ups
50 m farmers carry 75-100#/55-70# (each hand)
Level 2
8 rdl’s 185#/120#
10 pull ups
50 m farmers carry 60-70#/45-53#
Level 1
8 rdl’s
10 mod pull ups
50 m farmers carry
w/ a partner @1:1
4 rds each for partner time
Post gm 3rm and partner time for score
Better than Before: CF Jag's 2014 Fitness Challenge!
It's a new year – are you looking to get back on track after the holidays or work towards a new fitness goal? Then join us for our Better than Before fitness challenge. This eight week program will incorporate both fitness benchmarks as well as nutritional guidance – remember, both physical activity and diet are critical to overall fitness! Along the way, you’ll have an assigned coach advising you on your performance and assisting you with nutritional goals! One female and one male winner will be chosen from each division (Semi-Pro and Fat Loss/Performance). Deadline to sign up is this Friday, Jan. 10. Nutrition and info seminar will be held at 11:45 on Saturday, Jan. 11. Check here for more details – and get ready to be Better than Before!
Click here for Sat Jan 11th times/schedule for Challenge wods and seminar
Happy Happy 26th Birthday to Aaron!
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Happy Happy Belated 44th Birthday to Tracey!
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