Week in Preview, February 2nd, 2020


“Everyone has a plan until they get punched in the mouth.”
Mike Tyson

Supplement Spotlight:

“Go the Distance” with Extreme Endurance

If your looking for a way to increase your capacity for throwing it down in the gym look no further than extreme endurance tablets. You may have seen these products on our shelves recently,  but skipped out on their amazing benefits.  Extreme endurance has created a product that acts as a lactic acid buffer, and helps muscles to recover more than 5 times faster than their regular rate. As we workout we damage muscle fibers that allow blood creatine kinase levels to rise. Creatine kinase is an enzyme created from damaged muscles. The result of high levels of creatine kinase can manifest itself as muscle fatigue, decreased athletic performance, and even injury! Extreme Endurance is also known for its ability to decrease lactic acid production by up to 26%! The answer is clear… if you want to go the distance start with Extreme Endurance Tablets.

Image result for extreme endurance

 


Upcoming Events:

Bring-A-Friend Friday + 2 weeks Free!

This Friday, ALL Classes

Bring ’em out, bring ’em out! This Friday is BAFF, and all guests will receive 2 weeks free! So spread the word, and join us for an awesome sweat to close out week 1 of February! (Please forward your friends this waiver to fill out in advance)

 

Self Defense Seminar

This Saturday, North @ 11:30am ($15/person)

CFK’s very own Jeff Cravens will be holding a seminar for all athletes interested in empowering themselves in unforeseen circumstances.  The focus will be the self defense tactics of Krav Maga. Krav Maga is an Israeli martial art which focuses on natural body movements for protection against any attacker. Prepare for the unknown! In 75 minutes you will learn strikes and chokes that will help you come out on top in any future unforeseen events! Check out all of the details here, and email [email protected] to sign-up.

 

 

 

X-Over Symmetry Workshops

This Saturday, Both Locations @ 8am (Free)

Get those bulletproof shoulders! Learn how to properly use the X-Over bands to both increase shoulder strength & stability, and prevent or recover from injuries. No need to pre-register, just show up!

 


Weekly WODs:

 

Monday – “DO WORK” Field Day

This is a 45-minute calorie burning throw down with 20 stations of various movements. Run, row, tire flip, sledge hit, and kettlebell swing your way through this one. Fast and furious, or slow and steady… it’s your choice. Super fun, super challenging, let’s do this!

Tuesday – The Phoenix

Just as the Phoenix rises from the ashes, so will you in this triple “Death By” challenge – Death by swings, death by box overs, and death by pull-ups!

Wednesday – Squat Day

In our reset week, we take the weights down to 75% and work tempo. Lots of time under tension in this one, as we’ll add in a superset of Strict Press, and finish out with Tabata Abs to blast that core!

Thursday – Death Row

It’s back baby… A 20:00 EMOM that’s an absolute gut check! This one was last performed on 10/2/2019, so add a rep to either the calories or burpees from your previous score, and go for a 1 or 2 rep PR today!

Friday  – Bring-A-Friend Friday

We’ve got a fun and challenging “Double AMRAP” set up for February’s BAFF, so spread the word, bring out your buddies, wear your RED, and let’s tear this one up!

Saturday Community WOD

Welcome to GRIP CITY! We’ll bring the dumbbells out for farmer’s carries + Hang Power Cleans, running and air squats. Hydrate up, this one’s gonna be a sweat fest.

Saturday L2

This one is going to get nasty! Teams of 3, 3:00 at rotating stations with Back Squats (from the floor), Calories on the bike, and Toes-to-Bar. Plus, a GUNZ-OUT finisher that’s sure to fill the sleeves!

Self Defense Workshop at North!


Hey CFK!

Next Saturday, February 8th our very own CFK athlete Jeff Cravens will be hosting a self defense seminar at the North location! Here’s everything you need to know:

 

  • When: Saturday, February 8, 11:30 a.m. (duration: 75 minutes)
  • Where: CFK North
  • Cost: $15
  • How to register: email Rick
  • Prerequisites required: NONE!
  • Attire: Normal workout gear you can move around in

Who it’s for:

This workshop is for anyone who….

  • Wants to feel more prepared in protecting themselves and their loved ones in the case of a bad situation
  • Wants to learn “situational avoidance” (i.e. how to minimize your chances of encountering a bad situation)
  • Wants to feel more capable in life!
  • Wants to get a great workout while learning how to deliver powerful punches and kicks!

About the Course

Introductory self-defense seminars are intended to improve situational awareness and provide self-defense skills that are simple and safe to learn and are immediately usable by virtually anyone. Krav Maga is an Israeli martial art that adapts natural body movements to self-defense situations. Far less artistic than it is brutal, Krav Maga is considered by many experts to be the most effective self-defense system in the world.

During this seminar, participants will learn basic combatives such as palm strikes, groin kicks, and hammer fists, as well as crucial self defense skills like wrist grabs, hair grabs, and hand chokes. Also covered will be the importance of situational awareness, self defense vs. self protection, and defending against random attacks.

 

About the Instructor

 

In addition to being a regular CFK 5:30 am’er, Jeff is a black belt in Krav Maga and also studies Muay Thai kick boxing and Brazilian Jiu Jitsu. He is an instructor at the National Academy of Martial Arts in Oak Ridge, and previously served 5 years in the Tennessee State Guard.

Run Your City!


Knoxville Half Marathon Training Program


It’s almost the new year, which means it’s time to start training for the Knoxville half (or full) marathon!

We’re lucky enough to have one of the very best endurance coaches around right here at CFK, in Coach Mary Cates. Whether you’re a seasoned endurance athlete looking for a new PR, or you’re going for your very first half marathon finish, coach Mary’s program will help you crush it!

Check out the details on the Half Marathon program below. If you’re wanting to run the full 26.2, email Coach Mary to set up a free first consultation.


Program Details – Half Marathon

Cost: $360 ($30/week)

Duration: 12-weeks (January 6 – March 29)

Race Day: Sunday, March 29

How to register: email Coach Mary

Included:

  • Bi-Weekly group training sessions with coach Mary
    • Training sessions will mix short-distance, long-distance, and time trial efforts
    • Athletes will receive instruction & coaching on running technique, pacing & strategy, mental approach, and mobility necessary to perform their best on race day
  • Weekly custom scaling for your CrossFit WODs
    • Integrate mixed-modal training with your running to maintain and build core strength for better durability on long runs
    • Find balance between disciplines to help you become a more well-rounded athlete
  • Race-Day Coaching
    • Everyone needs a helping hand on race day! Coach Mary will be on the course to help you pace, get you water, and cheer you on to the finish!

Typical Weekly Schedule:

Sunday – Run, programmed by Coach Mary

Monday – Rest Day

Tuesday – CrossFit (modified and scaled by Coach Mary)

Wednesday – CrossFit (modified and scaled by Coach Mary)

Thursday (2-a-day Training) – Training w/ Coach Mary + CrossFit

Friday – Rest Day

Saturday – Group training run

 

**If you’re up for the full marathon (15-week program), please contact Coach Mary directly for an individualized training program


About Coach Mary

“Set a goal and if it’s easy to achieve, then we’ll set a bigger one,” words endurance coach, Mary Cates says often. Her goal is to build faster, stronger and healthier athletes and help them on the road to success.

Mary started running track in middle school and ran competitively through high school and college, but it wasn’t until she graduated that she understood the need for balance as an athlete. “I’d only focused on running. Putting up as many miles as I could, and over time, my body was starting to rebel against me a little.”

A few years later, Mary faced a different challenge, battling cancer and again, trying to find that balance of staying active while keeping her body as healthy as possible in order to fight her disease. It was during that time that Mary tried her very first Crossfit class. “It was so intimidating but there were so many things I struggled with, that I knew I really needed to stick with it.” And she did. She ran her first ultramarathon a few months after starting at CFK and fell in love with making the two sports work together.

Now Mary’s goal is to help other people run efficiently, build endurance and gain strength, but one of the things she’s most proud of is the CFK Endurance community. “We’ve become like a little family within an already amazing family. We go to each other’s races, no matter how far away, and we’re out there giving support and pacing to help people get to the finish. Our motto is that no one runs alone.”

When Mary’s not coaching athletes, you can find her spending time in the mountains or racing anything from the 5k to 100milers.

 

Girls on the Run 5k Water Table


The Girls on the Run of Greater Knoxville is holding the fall 5k on Saturday, December 7 and CFK is bringing the water!

We’re honored to continue to be a part of this wonderful event and help an organization that helps young girls in Knoxville develop life skills through fitness and mentorship.

If you’d like to help with the water table, just email Coach Rick or sign-up on the sign-up sheet at the gym. If you’d like to run in the race, just click HERE!

Volunteer Info:

  • Meet at 9:00 am at the entrance to Safety City
  • The race starts at 10:00 am, and usually ends around 11:00 am
  • Check the weather and wear warm clothes and rain boots for water spills

Race Sign-Up: Click HERE

More info on Girls on the Run of Greater Knoxville: Click HERE

 

Hot to Trot 2019 – Volunteers needed!


Splashing (err… handing out water to) thirsty runners is a CFK Thanksgiving Day Tradition!

We’re approaching 10 years of handing out water and cheering folks on as they run and walk down Parkside Drive at the crack of dawn to welcome in the holiday. Please join us either by participating in the race (see below for discount code), or helping out at the water table!

There are thousands of runners/walkers each year, and they’re all thirsty! We need plenty of helping hands so if you’d like to help, please see the info below to sign-up.

*If volunteering at the water table, make sure to wear rain boots as the water can get chilly when it spills.. Coffee will be provided!

Volunteer Info:

  • Meet at 7:00 am at Steak ‘n Shake parking lot in Turkey Creek to get the table set-up by 7:30 am
  • The race starts at 7:30 am, and usually ends around 9:30 am
  • Check the weather and wear warm clothes and rain boots for water spills
  • Coffee will be provided, as well as copious amounts of high fives, fist bumps, and warm hugs!

Week In Preview, November 10th, 2019


““We sleep peaceably in our beds at night only because rough men stand ready to do violence on our behalf.”

 

-George Orwell


Supplement Spotlight:

BlackMarket D-Aspartic Acid

You’ve probably seen this supplement on our shelves, and wondered why we vouch for this commonly unheard of supplement. D-Aspartic acid plays a critical role inside the body by increasing testosterone, and overall helps to stimulate the growth of muscle. One study proving these claims showed that 20 out of 23 men taking D-aspartic acid for 3 months had higher testosterone levels after supplementation. Almost all of the participants testosterone levels had grown from 30-60% over that brief 3 month period.

Blackmarket Labs D-ASPARTIC ACID

Even more importantly, D- Aspartic Acid increases the concentration of human growth hormone (HGH) and insulin-like growth factor. These important hormones allow bones and tissues to grow as well as regulate sugar and fat metabolism. If your ready to bring your libido, muscle mass, and sports performance to the next level try our BlackMarket Labs D- Aspartic Acid.

 

Upcoming Events:

  • Shoulder Stability Workshop

This Saturday, 8am, North location. Come learn how to use the symmetry bands to create BULLETPROOF shoulders! Whether it’s pain reduction, increased range of motion, or a Snatch PR you’re seeking, this is the program that will get you there. Five minutes a day is all you need, but the program must be done correctly. Come learn how this Saturday with coach Derrick!

 


Weekly WODs:

 

Monday – Veteran’s Day

We have a special Veteran’s Day Hero WOD planned for Day 1, as we honor the sacrifices of our veterans with “Donny”. Come ready for some heavy Deadlifts and Burpees!

!

Tuesday – Intervals

A little Turkish Get-up warm-up followed by an interval training Tuesday coming at you with a calorie/run option and single-arm snatches. These are longer intervals, so the focus will be finding a hard but manageable pace. This one is going to hurt a bit!

Wednesday – Squat Day

Week 6 of Squats, then a fun sprint twist to a classic “Girl” benchmark. Two more weeks before test day!

Thursday – Bodyweight

No weights or external objects today, just you and the clock! Push-ups, Lunges, Box Jumps, and Sit-ups await in this long AMRAP. Step it up with deficit push-ups if you’re up for an extra challenge!

RED Friday  – “Helen”

You read that right, we’ve got a RED Friday “girl” benchmark, and it’s a classic. Helen is referred to by many coaches, as the perfect workout. A beautiful blend of running, kettlebell swings, and pull-ups in just the right dosages to force INTENSITY. Can you say, “Gut Check”?!

Saturday –  Free Community WOD at 9 am

‘Round and ’round we go on this 4-station EMOM. Bring your friends and start the weekend with an early morning sweat sesh!

Saturday  – Level 2  at 10:15 am

AAALLLLL the barbells today! Partner chipper with four different barbell movements – Front Squat, Clean & Jerk, Power Snatch, Cluster. Come ready to grip and rip!

Why This Is Your Most Important CrossFit Open Ever


This is it. The big one. And you probably already had it written off. Over the past few weeks you’ve probably heard a few phrases thrown around that resemble something like:

“CrossFit has made too many changes over the years.”

“I wish it was the way it used to be when I had a shot at regionals.”

“Two Open’s in one year, that’s terrible for programming?”

And I have to stop and ask you…”Where’s your spirit man!?”

I just took a look at the CrossFit Open page from 2011 and you know what I saw? Absolute badasses. Lifting in their makeshift garage gyms with whiteboard walls from the Home Depot wearing Reebok Zigtech (remember those?)

I don’t know if we’ve been spoiled too long with the glorified baby food in pouches and lululemon sweats, but somewhere along the way we’ve lost touch with our CrossFit roots. We’ve gotten soft and comfortable. 

 

That’s why this is your most important CrossFit Open ever. 

 

You have been in the game for a long time now. You remember the good ole days of box jumps in the park and pullups on the jungle gym. Shredding your hands every year during Murph, because those blisters were a badge of honor. And fighting for every last rep during the open when you had never done a muscle up, but dammit today was going to be the day!

Then the sport grew. The athletes grew. The standards were raised. The sport became mainstream. All of a sudden there was gear, and brands, and sponsors that separated the pro’s from the rest of us. 

And in the midst of it all you let the passion slip. You stopped putting in the extra work. You show up and try hard, but most of the time you don’t feel like going to that dark place where your muscles ache and burn and your eyes sting with sweat. That place that made you fall in love with CrossFit from the start. You say it’s changed, but it hasn’t. 

CrossFit has been there all along.

New members join the gym every day. You see them experience it. You can’t help but smirk when coach mentions burpees and thrusters in the workout and you know the new guy is in for a rude awakening. You can’t wait to cheer them on as they push out the last rep. With a face contorted between relief and anguish as they collapse on the floor.

 

That’s why this is your most important CrossFit Open ever. 

 

Because there’s a piece deep inside of you that still burns to be pushed. That you must go through the fire and flame and see if you can come out the other side. That you need to find new purpose in that 7 minute AMRAP, because you know that the biggest enemy you will ever have to face is between your ears. And every time you overcome that little voice telling you to quit something inside of you changes and you feel a pride that can’t be faked. 

 

That’s why this is your most important CrossFit Open ever. 

 

Because of the friends you’ve made in the gym that have changed your life. From the inspiration you’ve gotten from every member who has lost the weight, or quit the job, or said “Never again” to that habit. 

For the community. For your family. And for you. 

Make it happen. Register HERE.

Hot Topics – Fit3d


 

We’re over a quarter of the way through 2019 already, and now is probably the time that many of you are questioning the goals you set for the year. Maybe you’re starting to feel like you’re not making the progress you thought you could, or maybe you feel like because you’ve made some good progress that you can take your foot off the gas pedal a little bit. Either way, there’s a lot more that goes into goal setting than just how you’re feeling.

 

One of the best tools we have to measure progress throughout the year is our Fit3d machine. This is an excellent resource that takes a 3D image of your body and helps you see how you’re doing with your body fat, gains in size through your arms, legs, or chest, or how many inches you’ve lost off of your waist. Using the Fit3d throughout the year helps us keep an accurate, measured record of how we’re all progressing, instead of just going off of the scale at your house or how you think you look in the mirror.

 

Ask one of your coaches about getting a scan set up today!

Week in Preview – August 20th, 2018


“The same boiling water that softens the potato hardens the egg. It’s about what you’re made of, not the circumstances.” — Unknown

 

CFK Community

 

To live, embody, and share total health and wellness within our community.

That’s the CFK mission statement, and you all showcased it this weekend!

 

We wanted to extend our admiration to the community for everyone that came together this weekend in so many different areas.  Through cash donations alone we raised around $900 to help Drew Perkerson and his family with medical bills!  The community for the event was amazing!

 

Several of our members also got together to coach athletes through the Hearts of Summer Triathlon.  The triathlon consists of teenager to adults with special needs and disabilities.  The age ranges from 15 to 55.  Athletes trained for 5 weeks prior to the event, and during the event they were paired with a “coach” to encourage and to motivate them throughout the event.

 

CFK Nutrition

 

Check out the upcoming CFK Nutrition workshops with CFK Owner/Founder Johnny Davis!  Whether you’ve been to a workshop before or haven’t made it to one yet, this is something you’ll really want to be a part of.  He’ll be at our North gym this Wednesday at 6 p.m. and West next Thursday at 6:30 p.m.  If you haven’t gotten your nutrition in check yet, what’s holding you back?

 

The Week

 

Monday – Squat day

 

Week 4 of squats!  Next week is the last week that we’re adding weight to our squat before we retest our 5 RM.  Follow up with a bodyweight AMRAP to get some extra squats and core work in.

 

Tuesday – Lead Foot

 

Four minute AMRAPs with four minutes rest. Calories on the rower, burpees in place, and hanging from the pull-up bar.

 

AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups


rest 4 minutes


AMRAP 4:

21/15 Calorie Row
21 Burpees
21 Toes to Bar


rest 4 minutes


AMRAP 4:

15/9 Calorie Row
15 Burpees
15 Pull-ups

 

Wednesday – Bear Complex

 

5 rounds for weight, do 7 reps of bear complex without letting go of the bar.  That’s a power clean, front squat, push press/jerk, back squat, and another push press/jerk.  Start light!

 

Thursday – Paul Bunyan

 

15 min AMRAP of double unders, calorie row, and deadlifts.  The deadlift weight should be moderate and something you could do unbroken, but plan to break it up because this workout will be grip intensive.

 

Friday – Free Fall

 

AMRAP 20 of runs, rowing, kettlebells, and wall balls.  Find a gear you can stick to and move constantly throughout this workout.

 

Saturday – Sasquatch

 

Teams of 3 get through this rather complicated chipper.  Your goal:  250 clean and jerks as a team.  Every 50 reps, your weight will climb.

 

Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

 

The catch?  Every 5 minutes complete 45/30 calories on the rower and 30 toes to bar.  There is a 30 min time cap.

Week in Preview – April 30th, 2018


“Life isn’t about finding yourself, life is about creating yourself.” — George Bernard Shaw

 

 

Congrats Runners!

We had a lot of athletes running in multiple states this weekend!  Give them a high five next time you see them!

 

Dogwood 5k – Amanda Hardcastle, Amy Kouvas

 

Derby 1/2 Marathon in Louisville, KY – Roch Moning, Lauren Von Ohlen

 

3 Sisters 12 Hour Ultra  in Maryville – Kim Brophy

 

Promised Land 50k in Virginia – Marianne Hitchcox

 

Congrats everyone!

 

SOGO!

SunzOutGunzOut 2018 is finally here!  If you’ve had any confusion, yes the Murph Prep is part of that.  It’s all rolled into one!  We’re very excited to start this challenge and we’ve got an app for it!  We already sent an e-mail last week outlining how to download the app.  Below are the instructions; please follow them from beginning to the end.  If you jump to the end and download the app and try to sign in, you won’t be able to.  Register first!

  1. Go to http://sunzoutgunzout2018.wodifyrise.com
  2. Feel free to read all the information.  There are lots of details about the challenge as well as an FAQ section!
  3. When you’re ready, click “Register” at the top of the page
  4. Select 1 ticket (it’s free)
  5. Before you enter all your details, there is a big red button that says “Sign in to your account”.  Hopefully you remember your Wodify e-mail and password!  If not, there are a few extra steps to reset your password for Wodify.
  6. Once you are logged in there it will ask you to accept terms, then just accept!
  7. If you’re on your smartphone already it will prompt you to download the Wodify Rise app and log in.  Please do this ASAP!
  8. If you’re NOT on your smartphone, you can search the app store or google play for Wodify Rise and download the app there.
    1. You CANNOT register for the challenge from within the app.

 

 

SOGO Challenges and Points

 

We’ve published a lot of materials about SunzOutGunzOut this year, so it may be hard to keep track of everything!  Please read the outline on the registration page and the FAQs near the bottom and most of your questions will be answered.  Here’s another brief outline:

 

We will be tracking points for all the things you do!  Using the Wodify Rise app should make this very simple.  You could accumulate over 300 points by the end of the challenge if you do everything plus some of the bonus point opportunities.  Why track your points?  To hold yourself accountable AND to evaluate where you are.  We score WODs that are measurable, observable, and repeatable to see where we stand and how we improve, and the points for nutrition, sleep, hydration, and workouts does the same thing for us outside of the gym.

 

Nutrition and the habits formed outside of the gym will be the hardest part.  But they are also the ones that help make the biggest change.  Make sure to check out this post about nutrition and the various levels if you haven’t already.

 

Each week we will add a physical component to be performed outside of class time.  Any work we have programmed for the warm-up or workout doesn’t count!  But you can throw some reps in here and there, and of course show up early/stay late to get the reps in.  Week 1 is easy and it is….

 

Test/retest pull-ups for the CFK Pull-up program + 1 pull-up workout from the program AND complete a 20 min run, 30 min bike ride, or 45+ min walk/hike.

 

Each week you will be completing these tasks.  You will not have to retest your pull-ups every week, but simply complete 2 days of the CFK pull-up program.  The run/bike/walk/hike is intended to get in some long, slow distance training for increased aerobic capacity.  We encourage you to get these in on a Saturday or Sunday, and you can go it solo but we also encourage including friends and family.

 

Points

 

What do you get points for?

 

Food – up to 5 points a day, depending on how you rank yourself.  Be honest!  This is to help you evaluate and improve.

 

Battle Buddy check ins – accountability is key.  Pick a battle buddy or 2 to hold you accountable and for you to hold accountable and check in with them 2 times per week.  2 points per week for this.

 

WODs and WOD Journaling – limited to 6 points per week (1 per day) for each of these, you can get to the gym, do a WOD at home, or get in a travel WOD to get your points in.  You also get a point for logging your performance in Wodify.  We can never know if we’re improving if we don’t have a history of this.  If you’re doing a home/travel WOD, simply change the program from ‘Crossfit’ to ‘home workout/skill work’ where you would normally log into a class and log in that way.  You can also add performance that way by clicking ‘add performance’ and searching through the weightlifting or metcons.

 

Core 4 Stretches – get 1 point per day that you (7 per week) for performing CFK’s Core 4 Stretches.  We will be uploading a video this week to show you what they are, but we’ll also perform them in class.

 

Sleep 7+ hours – This one will be a major challenge for most of us!  We have busy lives, but sleep is one of the most important recovery tools.  Get 7 hours or more of solid sleep and get a point.  If you can’t do it every day, that’s okay, but shoot for it!  Go to bed a little earlier, prep things the night before to get an extra bit of sleep.  You can do it!  1 point per day, 7 per week.

 

Hydration – Drink 1/2 your body weight in ounces of water per day!  1 point per day, 7 per week.  Add some sort of electrolyte like pink sea salt to make sure you’re actually hydrating and not just flushing your system.

 

SOGO Accessory work – Each week we’re adding more challenges, this week begins with pull-ups and cardio.  Complete ALL of the work every week and get 5 points per week.

 

Complete all of those every week and get 300 points!  Can’t make it all happen?  We will have bonus point opportunities along the way!  The first one will be this weekend with Girls On The Run 5k!

 

The Week

 

Monday – Marathon Monday

 

Get ready for some running today!  No, you won’t run a full marathon, but alternate between sets of 26 with a variety of movements and 400 m runs.  Push-ups, kettlebell swings, sit-ups, deadlifts, air squats, and box jumps will all be on the docket for today!

 

Tuesday – Ring of Fire

 

Start off the class working to a heavy squat snatch.  Work on catching in the bottom today!  Follow up with a metcon similar to Amanda.  9 min AMRAP of 1 ring muscle-up, 1 squat snatch, then 2+2, 3+3, until you run out of time.

 

Wednesday – Full Circle

 

Big cardio day!  Row, double unders, and shuttle runs.  If you trip up on double unders a lot, scale it down a bit to make sure you can keep moving.

 

Thursday – Squat day!

 

Here’s our chance to test a new heavy set of 5!  Try not to miss it.  Remember, solid form on these.  No ugly squats.

 

Friday – Surfer on Acid

 

Simple and fast on this one.  Three rounds of 400 m run and 21 burpees.  What is the fastest pace you can hold without blowing up?

 

Saturday – Century Club

 

Teams of 3 for today’s WOD, complete 100 of everything:  row, box jump overs, power snatches, thrusters, chest to bar pull-ups….and then back up the ladder!