WOD for Friday. Weekend Schedule. And….FINALLY…. YOGA!November 6, 2015
Very excited to announce the commencement of weekend yoga at CFCB, starting Sunday November 15th at 9 am, and taught by the one and only yoga instructor extraordinaire AND seasoned experienced CrossFitter Heather M. (Bio HERE). Heather will be teaching most Sunday’s thereafter, with some absences here and there so please check the website. We will post confirmation of the Sunday 9am typically on the prior Friday. For the most part I try to avoid any irregularity in the scheduling, as I really like continuity from week to week, but Heather is such a skillful instructor that I jumped at the chance to bring her on board, despite the occasional schedule conflict.
This class is free to all CFCB members. It is not donation-based. However, guests would be subject to our $15 drop-in fee.
Open Gym is Saturday and Sunday from 10-12. We may see an uptick in Saturday attendance courtesy of CF Wilmington being closed for a certification. Some of their athletes are expected to be dropping in.
Sunday’s Monster Mash is ON and we’ll post specs tomorrow or Saturday.
Friday’s workout is as follows:
For time: 1000m Row, 100 Shoulder to Overheads 95/65, 10 Deadlifts @ 315/205, 1 Rope Climb (m-legless, w-regular)
This is a mixed bag of different demands. You get aerobic response from the row, muscle endurance from the 100 Shoulder to overheads. The deadlifts are straightforward strength and the rope climb tests your grip, relative strength and technique. I’m not worried about the row and overheads, but the deadlifts (Sumo OK, no drops allowed) demand good spinal position, despite your fatigue and the legless rope climb demands that you don’t fall and break your neck. Please don’t be shy about scaling as necessary. 315 Deadlifts that late in the game will challenge most of you. The legless rope climb is prescribed only for the way up. When your hand hits the respective 15 ft marker, you are done with the workout and therefore should wrap your legs at that point and descend under control.