We are being advised Per Brunswick County to stay off the roads if at all possible. So with that in mind we are opening CFOIB today for OPEN BOX only from 3 – 5PM (so you are off the roads before dark) . All other classes are canceled this evening.
Friday 6AM class will be canceled but we WILL have class at 8:15 AM (Weightlifting), 9:15 AM (FITNESS), and 4:30 – 6:30pm (Open Box).
FITNESS
For time:
135/95 lb Ground to Overhead x 15 reps
Push-Ups x 30 reps
400 Meter Run
135/95 lb Ground to Overhead x 10 reps
Push-Ups x 20 reps
400 Meter Run
135/95 lb Ground to Overhead x 5 reps
Push-Ups x 10 reps
AIM
A. In 18-20 minutes, work up to a 1-RM Power Clean
Suggested loading pattern:
50% of 1-RM x 3 reps
65 % of 1-RM x 2 reps
75% of 1-RM x 2 reps
85% of 1-RM x 1 rep
90% of 1-RM x 1 rep
95% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep
B. Working in intervals of 60 seconds of work followed by 60 seconds of rest, complete 5 rounds of:
155/105 lb. Power Clean x 5 reps
24″/18″ Box Jumps x 10 reps
SPORT
Active Recovery
Mandatory YOGA at 6:30 PM