140922 Monday 1000 & 1800

Athletes,

A very eventful weekend across Seoul. From October fest on post, EDM5K, multiple marathons, a nice Saturday stroll to Namsan and a whole lot more. I hope everyone’s weekend was amazing! Special thanks to Dean for putting in coaching hours this week!

We will continue twisted and pushing your body to its limits. Thresh hold training this week is going to be tough! We have a beautiful partner WOD coming and a lot of bar work this week to make up for lack of it earlier in this month.

Saturday the 27th we will not have class as it stands right now. Saturday is Osans Super Showdown and we need your support! Gotta bring home a couple more golds.

Make sure to stay tuned to the website and Facebook for updates on the Spartan Race. Will Davis is heading up the volunteer program for the CF community and he is killing it!

Jared – FTCF

A. Progressive Model HSPU

B. SWOD
In 20 Minutes Find your max box jump.
Use a spotter. Dynamic take off is okay. View the video below for explanation.

C. WOD
20 Min AMRAP
10 Box Jumps 20″
10 Sit-ups
10 Supermans
Run 100m

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s