WOD for Friday
‘Nancy’
5 rounds for time of:
400 M run
15 Overhead Squats (95#/65#)
MLS – 30 Glute Ham Raises
Coach’s Notes: Post time completed to comments. Compare to 10.26.10
WOD: 6.30.11
AMRAP in 20 minutes of:
8 KB Swings (53#/35#)
25 DBL unders
8 pull ups
MLS – 3 Max Effort L-Holds
WOD: Thursday 6.30.11
“Mental fight means thinking against the current, not with it. It is our business to puncture gas bags and discover the seeds of truth.” — Virginia Woolf
Coach Jeff debriefs the Big Dawgs after class on Wednesday. Don't forget to sign up your CFOIB Kid for Kid's Camp! July 18-22
WOD
AMRAP in 20 minutes of:
8 KB Swings (53#/35#)
25 DBL unders
8 pull ups
MLS – 3 Max Effort L-Holds
Coach’s Notes: Post time completed to comments.
WOD: Thursday Pups
Question: What is the only penguin that breeds in Antarctica? Post your answer to comments. 
Big Dawg Cameron H. kills it on the box jumps!
Pups
Warm up:
200m run
10 air squats
10 push ups
15 sit ups
Skill:
The push up
WOD:
“Ice cream truck”
Coach’s Notes: Bring 100 pennies to class today!
CFOIB Kid’s Camp 2011
Click on the flyer to sign up for camp.