We are about to embark on an adventure CFIS. The quest for greater strength is what our next cycle is all about my friends. We will be using Jim Wendler’s 5-3-1 training system. His philosophy is…..
WOD: For Time
30 Pull Ups
60 Push Ups
90 Sit Ups
120 Air Squats
WORKOUT 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet Notes This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete will jump up and perform muscle-ups. Once all the muscle-up reps are complete they will move to the wall-ball shots then to the double-unders. After the last double-under, the athlete will move back to the rings and begin the next round. Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below). Tiebreak In this workout, we are using a special tiebreak method. At the end of each set of double-unders, time should …
Friday 6:30pm class will be an open gym format. We are cleaning the facility for Saturdays competition. If you would like to spare some time to help organize and clean that would be a big help. See you soon!