Reminder: There will be no classes held tomorrow. We will be hosting our annual CFS Internal Throwdown. Stop by to cheer your fellow classmates or stick around afterwards for the Beers & BBQ!
Congratulations! We want to send the warmest wishes to Jenny Rich and Alan Apjohn, who are getting married tomorrow! Jenny & Al are staples in the 7:30pm class and are an awesome part of the community. We couldn’t be happier for you two. Congratulations!
What is an EMOM?
Every Minute On the Minute – meaning you have 60 seconds to complete the prescribed number of reps for each movement. Ideally, the work should be done in such a way that you end up with some rest (Approximately 25-15 seconds). This number will and should decrease as the workout continues. That being said if you notice you are unable to complete the work within 60 seconds, scale down the number of repetitions so you achieve the appropriate amount of rest. Moving fast, and with intensity will yield enormous results toward your fitness.
Skill
L-sit Hold
Strength
EMOM20
Odd- Push-press- 2 Reps-Climb in weight
Even- Max L-sit Hold or 30s of best effort
WOD
Every Minute on the Minute for 12 Minutes
20 Double Unders
8 Kettlebell Swings (2,1.5)
4 Burpees
Level 2- (1.5,1), 10 Double Unders
Level 1- (1, 0.75), 20 singles, 6 KBS, 2 Burpees