– CFS Athletes DJ TED Will Be in ‘da house tomorrow morning spinning!! –
Be there or be square!
Tomorrow (Friday 4/10/15) We will be hosting a SMOOTHIE DAY! Yayyy!
Let us pump you up even more then we already do!
After the 5 and 6am classes Emilio will be blending up some AMAZING Post WOD recovery shakes (Designed by Tay) for you to sample on your way out the door! We will have recipe cards for you all to take home as well…
The smoothies will be chalked full of fabulous POST WOD ingredients (easily digestible carbohydrates and clean quality protein) that will all aid in protein synthesis, muscle recovery and boosting your energy levels for the day ahead!! Post WOD recovery is VITAL if you plan to get full benefits out of each WOD you crush and sustain your energy levels during the rest of your day.
We will be featuring our brand new SFH products (Whey/Recovery/Fuel) in the shakes.
A. Five sets of:
Deadlift x 6 reps
Rest 2-3 minutes
Build load over the course of the five sets.
B. “Christine”- Three rounds for time of:
Row 500 Meters
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20″)
A. Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Barbell Hip Thrusts x 8 reps @ 21X1
Station 2 – 15 Tempo Push-Ups @ 1111
Station 2 – Supine Ring Rows x 10 reps @ 2111
B. Three rounds for time of:
Row 500 Meters
24 Russian Kettlebell Swings (heavy)
12 Box Jumps (20″)
BOOTCAMP RX CLASS:
WOD – “Helen”
3 Rounds For Time:
21 Kettlebell Swings (55/35)
12 Kipping Pullups
MyZone: Pace/ Yellow