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Tuesday September 16 2014

Main – CrossFit Group WOD

RPCFO This Saturday
9:30 AM – Briefing and Call to Organize
10AM – WOD 1 Gets underway

WODs and Schedule will be posted very soon.

It’s Day 2 of #bfitlovelife Wellness Challenge. Join the active discussion and see the rules and foods here:

Keystone Trust (No Measure)

5 Minute Coach Led Warmup.

Trust Exercise
“Keystone”
Split your class into discount golf clubs groups of 8 to 10 or try on large group.
Ask your group ti stand in a tight circle facing into the centre, just touching the shoulders of their neighbours.
invite everyone to slowly Titleist AP2 714 Irons lean into the circle, without moving their feet.
Having established reasonable balance, explain that you want each person to slowly slide their feet backwards as they lean into the centre.
Make it clear to the group that the ultimate goal for this exercise is to create an evenly balanced circle where everyone relies on one another and feels critical component to the overall balance of the Ping G30 Driver structure.
Allow for as many attempts as possible, stopping when necessary to discuss what is and is not working. And what to do to fix this.

4 Stations X 5 Minutes (No Measure)

1.Sled in back alley
2.GHD’s
3. Ropes
4. Ring work (on rogue)

split your class into four groups
and have them perform five min worth of movements on each station taking turns.
line-up at one door and push partner on sled to other door switch and push other partner back. A new set of partners,Titleist AP1 714 Irons repeats.
Have one GHD set-up for back extensions one for Sit-ups. each person performs 5 – to 10 reps of each.
1 assent for each person or practice spanish wrap or regular foot holds.
5 dips – 5 ring rows or 1 muscle-up.

Tabata Something Else (AMRAP – Reps)

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 Callaway X Hot Irons exercises.

Post total reps from all 32 intervals.

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