Wednesday, October 29, 2014

Skills class at 8:30pm (if you’re a beginner and don’t have the skill, come join Coach Jake!): Rope climbs (bring LONG SOCKS or sweatpants to protect your legs), kipping toes to bar, kipping handstand push-ups
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Competition time!! Our top athletes will be competing against the top athletes from CFSA THIS WEEKEND!! Come cheer them on – 7pm Sat night at BCF!!

https://www.facebook.com/events/640836602701432/?context=create&ref_dashboard_filter=upcoming&source=49
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Fitness:
Overhead squat, 5×3 (A)
Performance:
Overhead squat, 5×3 (ME)
 
Fitness & performance:
Row 500m
100 double unders
Then 5 rounds of:

• 10 ring rows
• 10 toes to bar
• 10 air squats
• 10 ring dips

Then, finish with 100 double unders and 500m row