First off, a HUGE thank you to everyone for helping out with the ‘AMSAP’ on Friday whether you were there in person to assemble or donated items to be used. Check out the finished product that was donated to Central Union Mission.
As for strength this week, we get a break from squatting due to the rotation. So if you want to get in more squatting, or if you miss any of the other strength days, come in on the weekends to Open Gym (11am-1pm Sat; 9am-11am Sun) and get in the work.
Monday – usually these days are reserved for bodyweight or KB/DB workouts, and today is no different. Get ready to jack up the intensity.
Tuesday – although we don’t have a day dedicated to back squats for strength, get ready to move some weight today.
Wednesday – Deadlifts (need I say more?) with a nice little metcon to follow.
Thursday – If you ever wanted to spend an entire class working on cleans, today is the day.
Friday – have your jump rope handy
Saturday – Girl WOD. Which one is it? Look back in your book to see which one comes after Fran.
Sunday – Hero WOD! If you liked the physical and emotional challenge of the hero workout “Wood” on Veteran’s Day, come back for more!
Again, be sure to check out the whiteboard results at the end of the day. Just click here for the link to the Evernote Notebook where we’re storing the photos. You can also follow our whiteboard on Twitter (@OCCFWhiteBoard).
Finally.. let me know how I’m doing. What do you like or not like about the programming? Do you find these updates helpful? Should I reveal more about each workout? Am I too sarcastic? Do you miss me coaching the 4pm class? Should we listen to more Phil Collins? The last one is a rhetorical question and I already know the answer is yes.
Thanks!
Jen (<–email address linked in name)
