NOTICE: AS OF MONDAY MARCH 9th THERE WILL BE NO 8AM CF CLASS.
THIS TIME WILL BE RESERVED FOR PERSONAL TRAINING AND/OR FOUNDATION CLASSES.
EMOM 10 (both movements within the same minute)
15 second hollow body hold, 5 sec rest, 15 sec arch-body hold
20 second side plank hold (rx'd + adduction) R, L (adduction means take the top leg away from the body, without changing your plank position)
4 db or kb squat clean (men 40-50#, women 25-35#) if you use a kettlebell it's a muscle clean followed by a front squat
8 box jump overs 24"/18" (as in jump OVER the box, not on it, and you can't touch the box, like at all, ever)
Conditioning: Double Tabata Athletes will rotate through 4 stations, working 40 seconds, resting 20. Three rounds, one minute rest between rounds. Score total reps. Heavy thruster (155/115) double unders (sub burpees) weighted sit-ups (20/10) air squat SCORING NOTES: * Each thruster counts for 5 points * 5 double unders = 1 point (if you have not yet mastered du's sub burpees)
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) Complete as many rounds and reps as possible in 9 minutes of: 15 hanging knee raises 10 deadlifts (85 / 55 lb.) 5 snatches* (85 / 55 lb.) *ground-to-overhead allowed