WOD: 2/14/20

SCHEDULE ANNOUNCEMENT – This upcoming Monday, Presidents’ Day, we will have the following limited schedule:
8:00-9:00 AM: Skill Clinic – “Mastering the Jerk”
9:00-10:00 AM: Regular Class
3:30-4:30 PM: Regular Class

The skill clinic is for all CFM athletes who would like to attend – FREE!  Come join us for drills and skill work for mastering the push jerk and split jerk.  We will also spend some time on the clean, but primarily focused on fine-tuning your technique for the jerk.  Please RSVP at CFM so we can properly prepare for enough athletes.

APPAREL ANNOUNCEMENT – We’ll be taking pre-orders for the CFM St. Patrick’s Day shirt soon.  Stay tuned.

Stability/Strength
Alternating Tabata for 6 rounds of each:
A) Bus Drivers
B) V-Ups

Conditioning
For time:
40-30-20-10
Hand Release Push-ups
Air Squats
*400 Meter Run after each completed round
– Goal: Start slow and progress from there – if no access to weighted vest complete without one. This
will be repeated against next Friday.
Rx+:(weight vest and Alt. Pistols)
Scaling: 20-15-10-5
30:00 Cap

Extra Credit
Banded Y-T-A-T: 3 x 10 each

1 thought on “WOD: 2/14/20

  1. JEN H. 16:48. ROW/BANDED PUSHUPS
    GREG H. 14:39 VEST
    ANTHONY. DJ 12:40 RX
    EVAN. 13:29 RX
    KATHY 15:55. ROW/RUN
    IVAN. 12:34 SCALE BOX PUSH UPS
    ARTHUR 15:38 RX
    ANTHONY. DAY 4
    MICHELLE E. 18:02. BOX
    TONY G
    VIVIANA. 17:53. BOX/ROW
    JUSTIN. 16:21 VEST
    UYEN. 15:30. SCALED BOX PUSHUPS
    GISELLE. 14:08 BOX
    OJ. 13:13

    RAQUEL. 18:15. VEST
    BRIAN. 14:04 RX
    JULIE. 18:02 VEST
    MATT V. 22:05 VEST. (25LB)
    MICHELLE MC. 20:36. VEST,RR
    CAM. 14:49. VEST
    FRITO. 17:51 VEST
    KATIE 15:22. SCALE PUSH UPS

    TROST. 15:40. BIKE VEST
    MONI. 17:24. SCALE PU W/VEST
    JIM 20:43
    JC. 16:03 RX VEST

    ERIC A. 21:15 VEST
    CRUZ. 22:14
    MATTHEW. 19:15

    DEWAYNE. 16:37 1/2 PUSHUPS
    GINA 20:18 BOX
    PAUL J. 14:00
    SHAWN. 15:05 VEST
    GOPI 20:40
    DAN H. 17:20. PISTOL/VEST
    CHRIS H. 20:18 BOX
    RICHEY M 20:25
    CHRIS G. 19:06
    KRISTIN. 16:40 BOX

    ANDRES. 16:40 VEST
    YESSENIA 23:55 VEST
    ALEJANDRA. 22:15 VEST

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