Pre WOD: 30 mins to complete:
6 x 3 Back Squats (all at the same load)
WOD: For max reps:
1 min AMRAP of Over the Box Jump Burpee (24/16)
1 min AMRAP of: Russian Kettlebell Swings (24/16)
Rest 2:00 minutes
Perform the number of Over the Box Jump Burpeess and Russian Kettlebell Swings during the AMRAP, but for time
4 min time limit
Once again we have a lot to address…
Here is a list of things to come up on the blog!
Updated Fall Schedule for Strength Classes
As you may have noticed, RCFBB has an updated fall schedule with even more specialty classes being offered. While I highly encourage all of you to take strength class, there are also more slots for other classes like Gymnastics and Endurance being offered. I think it’s worth your time to try each specialty class at least once to see what they are like! As for the lifting classes, there are still 3 different days worth of programmed work just like there has been in the past. This work will be spread out over the week as follows:
If you have any questions about this new schedule, or have questions about strength class in general, please feel free to send me an email at firstname.lastname@example.org. Thanks and have a great Labor Day!
Rest or recover today…based on your weekend.
The gym will be taking a rest day (will be closed) today on Monday September 1st, 2014 due to Labor Day. If you are in the middle of a fitness emergency, please drop to the floor and do enough Burpees. How many Burpees are enough you ask?
More than 1!!!,