Daily Archives: April 29, 2010

Awesome Kick Off to “Spring Leaning” last night!  Peter’s on board!

Get your family and friends together…tomorrow is WOD and BBQ Saturday! Woot Woot.  Come out and have some fun with the CFQ Crew!

No regular classes on Saturday.

Movement Prep

• Quadrupedal Movements

Strength:

NEW Q’s:

• Deadlift 3 x 5 sets across (same weight)

VETERAN Q’s:

• Deadlift 3 x 6-8 @ approx 70%

Metcon:

6 Rounds for Time of:

• 20 DB Walking Lunge (10/side)
• Run 100m

Spring Lean…first date with Cosmopolitan Primal Girl tonight @ 7pm!

Movement Prep:

• Lat Stretch
• Wall Slides 2 x 10

Strength:

A1. DB Press 4 x 6-8 reps, rest 1 min
A2. Ring Rows 4 x 6-8 reps, rest 2 min

Metcon:

3 Rounds for Max Reps:

• 1 min Max Box Jumps
• Rest 30 sec
• 1 min Max DB Thrusters
• Rest 30 sec
• 1 min Max Pull-ups or Ring Rows
• Rest 30 sec