Saturday June 9

New Castle Fit 5 K

Please come and support the Kid's PE programs.

Where: VIX Park in Castle Valley New Castle, (behind the Kathryn Senor Elementary School

Time: 9:00 AM (Race Starts)

Cost: $25 donation

Register on site with a check or cash. (Make checks out to Kathryn Senor PE Dept)

Prizes for Kids under 14, Men, and Women participants.

Friday June 8

Box Jump Tutorial With Jon Gilson From Again Faster

” Christine “
3 Rounds For Time:
500 Meter Row
12 Bodyweight Deadlifts
21 Box Jumps, 20″

Thusday June 7

                                                             The Push Jerk Basics

1. Front Squat
1 Rep Max

2.  “Rapscallion”
AMRAP 7
5 Front Squats
5 Push Jerks
35 Double Unders
Men’s weight: 165
Women’s weight: 115

Wednesday June 6

Step outside your comfort zone. Go to THAT place!

” Hurricane “
3 Rounds For Time:
800 Meter Run
21 Power Cleans (155, 105)

Post Scores To Comments.


If you didn't already notice the workouts have been put out less than in advance... :-) There have been a few cherry pickers out there weeding out the WODs like fine wines. Well this has just been a little reminder to CUT THAT CRAP OUT! Just kidding, but seriously you are only limiting your advancement here.  Way to challenge yourselves.

Tuesday June 5

                                                               The Burgener Warm Up

1. Snatch Compelx
3 x Power Snatch + Hang Squat Snatch + Squat Snatch


2. ” Jacking Iron “
15 – 12 – 9- 6 – 3
Power Snatch (95, 65)
Burpee

 Can't run? Row! Inuries shouldn't stop you from increasing or maintaining your fitness. Movements in a WOD can be scaled/swopped for you to get the correct stimulus. Keep coming in!

Monday June 4

GOOD MORNING CF GENERATE!

Cross Over Stretch
Sit and Reach
Wrist Stretch
1000 m Row

2010 Games Champion Graham Holmberg’s tutorial on kipping toes to bar

“Cement Mixer”
7 rounds of:
Every 3 minutes complete:
400 meter Run
12 Toes to Bars