Don't be afraid of the woods....
Warm-up:
- 50 jumping jacks
- 20 lunges (40 steps)
- 100 invisible jump rope
- 15 Push ups
WOD:
ROTC Course + a couple surprise additions
3, 4, or 5 rounds - you pick!
- Every class and private Coaching session is to meet at the High School parking lot off of Citrona. We will meet at the Senior lot on the South East end of the High School.
- Bring EXTRA water - it is going to be hot!
- If you have any tight muscles...come early and get plenty warm. NO PULLS today!
13 comments:
14:43 for L3 (3 rounds). Please give at least 24 hours notice of any change in location. richard
23:15 L1 After sledge hammer, kettle bells, and dead lifts the running was no picnic in the park.
Challenging little course right at our finger tips. Carlin - you missed a good one. Will have to do it when you get home. Forgot time, but had fun. All that really matters...
Great workout!
Once again - thanks for the creativity. Time 27:07 Amy
Have a great weekend everyone !
Tanner = 24m15s - I didn't forget. You were strugglin'. :-)
Great job all!
Please note: Saturday class is MOVED this weekend only. Please, please come to CF East "In the Park". The class is included in your normal monthly dues and helps us make the CF East family so much stronger. Rumor has a water/weight workout in the works.
9:30a
CF East - JSO/FCCJ Complex
Head Trainer: TJ Cooper
Drive = maybe 1/2 hour
Please write if you need directions
That was fun...4 rounds 23:24 - I might wear a helmet and shin guards the next time I do this coarse.
thanks Doug..5 rnds- 23:00
smoked
Chad, does that mean you smoked it, you got smoked or you relapsed and smoked (verb). :)
Loved the O-Course but really felt the heat. Must drink lots of water. Time: 24:23
23:??, (3 rounds, I think). I enjoyed doing this course, it was fun, but a little tough for me. Something different from the norm, which is always good to have a change once in a while.
This was very tough for me! First time I have done something like this in a long, long time! Very hard course but I made it!!! 3 rounds! I am Proud of Myself!
Really enjoyed this one. Although it kicked my butt! After 4 rounds I was spent. Don't remember my time, think 23 something. Let's do it AGAIN!
Tina
I was informed that I did four rounds not three. I never knew how hard it was to count from 1 to 10 until I started cross-fit. So at going four rounds, wow I am ready to do this WOD again.
Time was 20 or 21: something (4 rounds). Enjoyed this WOD, a little hard for me today, I was still sore from Tuesday's WOD. It has been a challenge for me to walk this week.
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