Tuesday, May 26, 2015

Thought you would be getting time off? NOT! Please Read!!


Due to the closure of BCF on Friday and Saturday, special workouts have been created JUST for YOU!


Image result for at home wod

Friday, May 29th  is an "at Home" workout and consists of:

Strength


3 Rounds
30 Russian Twists *Hold some type of object (book, basketball, etc)
Max Effort Plank Hold
30 PERFECT Air Squats

WOD


@ Home WOD :)

8 min Tabata (20 seconds on, 10 seconds off) 
Jumping Lunges **Knees need to touch ground every rep
Diamond Pushups **Hands should make contact w/ BOTTOM of chest


Image result for track wod

Saturday, May 30th is a 9:00 am track workout. 


Nick will lead the workout at the Banks Track at 9:00 am- so be there!


Track Ladder 
50m sprint (walk 50m) 
100 m sprint (walk 100m) 
150m Sprint (walk 150m) 
200m sprint (walk 200m) 
250m Sprint (walk 250m) 
300m Sprint (walk 300m) 


Then go back down the ladder :) Post time to comments!


**Any questions about the workouts- please contact Ally. :)  Thank you!


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