Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Score is total reps.
ANNOUNCEMENTS/ REMINDERS
1) ONLY 1 CLASS THIS THURSDAY- 7am
Come WOD as a group in the morning and get your 4th on in the afternoon.
2) NO CF KIDS CLASSES THIS WEEK
This is an off week for CF Kids program. We will resume next week for 5 solid weeks!
3) As Bones Thugs and Harmony would say- IT’S THE FIRST OF THA MONTH…
Get your membership dues in ASAP. You can set it and forget it by doing the PayPal monthly auto draft. Click HERE to set it up. Just scroll to the bottom.
4) And finally…I’m proud to announce a JULY CHALLENGE!!
This will be a 4 week challenge that will consist of a different feat of strength, skill, stamina and/or accuracy each week. We’ll take time after our warm up to complete the Forged Series workout EACH DAY. Athletes can only perform the Forged workout once per class day for a score. A CFW trainer must be present and conducting the event for your score to count. If you’d like to participate each day, you may do so. Only your best score will count.
The first week’s challenge is:
Double Kettlebell Clean followed by Max Push Press
The cleans will be scored as follows:
18# 5 points
20# 6 points
26# 10 points
35# 15 points
44# 20 points
53# 25 points
70# 35 points
Once the athlete cleans the KBs, he or she can then perform max push press for additional points at one point per rep.
If an athlete performs a successful 44# double KB clean and then does 9 push presses, their score would be 29 points.
At the end of the 4 week Forged Series, the male and female with the highest point total will each receive a Rogue Kettlebell. 35# for the female winner and 53# for the male winner.