Benchmark: “Tabata This” – CFS

530am Throwback - In Orange!
530am Throwback – In Orange!

IMG_0043Please join us in congratulating Melissa & Tom Bavin on the birth of their daughter, Olivia Scarlett Bavin! Olivia was born on Thursday, May 5th at 2:34AM, weighing 6 pounds 11 ounces. Both parents and daughter are doing well. Tom and Melissa are original members of CFS and are a huge part of our community … they got engaged here! Melissa worked out in classes up until the very end of her pregnancy. She completed the benchmark WOD “Helen” Rx’d just a week before giving birth! What an inspiration to all of us! We are looking forward to seeing everyone back in the gym, and we can’t wait to meet little Olivia. Congratulations, Melissa & Tom! We love you!

Dragon Flags

Alternating Tabata
Plank Hold

“Tabata This”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata Interval= 20s work:10s Rest 8x Through
Your score is the sum of the lowest round of each movement

Scores/Comments from 8/20/15

Conditioning Class: WOD
Every 3 minutes for 24 minutes:
20/15 Calories on Assault Bike
100m Sprint

Conditioning Class: Core
3 Rounds
10 Strict Leg Raises
5 Dragon Flags
Rest as needed between rounds