Don't forget to dress your best! Monday is Crazy Sock Day at CFOIB.

WOD

A.
Four sets of:
Push Press x 4-5 reps
Rest 2 minutes
Clean Pulls x 3 reps
(perform these with PERFECT mechanics on first pull – chest up, weight balanced over mid-foot, then accelerate through the middle)
Rest 2 minutes

B.
Four sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
30 seconds of Rope Climb (for max reps)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes

Glenn + Larry

Team WOD

All levels at 9am.

WOD

A.
In 15 minutes, build to today’s 1-RM Clean and Jerk

B.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

LC & BK

WOD

A.
Four sets of:
Back Squat x 4-6 reps
Rest 3 minutes

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
100 Meter Run

Weightlifting @ 6:15pm w/ Bob

In case you missed it, here is information regarding 3 New Programs we will offer at CFOIB beginning Friday, November 1st. 

EWOD

Four Rounds of:
In five minutes, row 500 meters, and then complete as many rounds and reps as possible of the following couplet:
10 Kettlebell Swings (24/16 kg)
10 Push-Ups
Rest exactly 5 minutes between sets.

WLC @ 4:30pm