Wednesday, October 29, 2014


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
CompetitionĀ time!! Our top athletes will be competing against the top athletes from CFSA THIS WEEKEND!! Come cheer them on – 7pm Sat night at BCF!!
Overhead squat, 5×3 (A)

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 andĀ 500m row