Please note our updated fee structure for 2013!
STRENGTH:
Front Squat 2-2-2
CFE STRENGTH & CONDITIONING WOD:
8min AMRAP
10 Muscle ups
20 abmat sit ups
Post rounds to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
Swim (THU): 4 x (3 x 75m) with 1. 80%, 2. 90%, 3. 100%, all on 1:30 or less
Bike (THU): 4-7 x 2k, spin/rest 2:00, hold within 3-5 seconds
Run (THU): 2-6 x 200m, rest 1:00, hold within 2-3 seconds, then 2-6 x 400m, rest 1:30, hold within 3-5 seconds
Row (THU): 2-6 x 250m, rest 1:00, hold within 2-3 seconds, then 2-6 x 500m, rest 1:30, hold within 3-5 seconds
Ruck (THU): 2-6 x 1k, @ 65# Ruck/Boots/Utes, rest 2:00-3:00, hold within 3-5 seconds
Post sport and times to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (FRI): 4 x (3 x 75m) with 1. 80%, 2. 90%, 3. 100%, all on 1:30 or less
Bike (SAT or T/TT): 4-7 x 2k, spin/rest 2:00, hold within 3-5 seconds
Run (SUN or T/TT): 2-6 x 200m, rest 1:00, hold within 2-3 seconds, then 2-6 x 400m, rest 1:30, hold within 3-5 seconds
Post sport and times to comments.
No responses yet