All,

The workouts for the CFK AM/PM In-House Throwdown are ready to go! All three Rx and Scaled workouts are listed below…

The sign-up area is ready to go at the gym, so please get your name up there so we can get a good head count.

There will be a few questions about Rx vs. Scaled, so feel free to ask any of your coaches questions about the workouts. Many of you will inquire about Double Unders. The quick answer is that if you have 5 unbroken dubs, then you can do that workout Rx. So assuming that you can do all of the other movements to Rx standards, you’ll be good to go Rx for this comp. Otherwise, scaled works just fine.

Remember that this comp is for EVERYONE! It’s just a real big team comp, and its for fun. Last’s years team uniforms were pretty phenomenal, so get thinking on how you’re gonna roll this year!

All for now. Let us know what questions you have…

-Mike

WOD 1
7min AMRAP
7 hang power snatch (95/65)(75/45)
7 burpees box jumps
7 KB swings (53/35)(35/25)

WOD 2
3 Rounds
5 power cleans (95/65)(75/45)
10 front squat
5 s2o
200m run

WOD 3
30-20-10
Row (cals)
Wallballs 20/14
Dubs x 3