ANNOUNCEMENTS! BEACH WOD/Kids Camp & WODs for the week of 7-11-16 to 7-15-16July 11, 2016
I am excited to announce that we are running our first CFCB administered Kids Camp (or Kidz Kamp if you prefer) this August 8 through 12th. We had originally scheduled from the 15th to the 19th BUT were reminded that this is when kids return to school and thus have adjusted to a week earlier. Whitney is running the show and will give your kids some foundational movement skills that will improve any further athletic effort, AND it’ll be fun as well. 10 Am to 12 Noon. Cost is $100, which is a measley $10/hour. Kids ages 8 to 13 and therefore no Wu Tang soundtrack concerns.
Individual Consults return after a long hiatus. If you want some general ideas, feedback etc on what you might do, add or subtract from your fitness efforts (be they exercise or dietary) sign up on the benchmark WOD board. There is no charge.
Beach Games is THIS SATURDAY. The highlight of your summer, no doubt about it. We divide up the talent and fitness brawl on the beach. Wilmingtonians, meet at the gym at 9am to collectively cary the gear to CB. Pleasure Islanders- Meet at 930 at the FUDGE BOAT on the boardwalk to unload. Games 10-11:30, pack up/drive back and done by noon. This is a guaranteed good time and this, too, is FREE Ninety Nine. Do NOT MISS THIS. We may not get out again until next summer…..
Monday- Fast and Furious
A) For time: Row 250 m, 15 Burpees, 25 KB Swings, 15 Burpees, Row 250 m. A classic.
Rest 7-8 minutes
B) Max Reps in 1 minute: Pullups, Back Squats @ 115/75, Airdyne Calories.
Rest 7-8 minutes
C) Against a 5 minute clock: 50 Power Cleans @ 115/75, Max rep Wallballs 20/14.
No difference between Fitness and Competitors here.
A) Double Unders. Test is Max reps Doubles in 10 Minutes.
B) Kipping Handstand Pushups. Test is EMOMx10- Up to 7 Unbroken HSPU.
Strict Press 4×5 Ascending (Go up if you get 5 reps).
Chinese Row 4×8 Ascending.
Thursday- Olympic Lifting
Clean: 12 Minutes- Find your 1 rep max.
Front Squat 3×3 Ascending.
Clean Gauntlets: For time 9-6-3 Cleans (power or full) Competitors- 135/95, 185/125, 225/155. Fitness 115/75, 135/95, 155/115.
To be determined. I’d like to check the weather and get some running in. We’ll see.