June 18th - 22nd

Niki and I will be traveling to Maine for a Level I Certification from Wednesday June 18th thru Sunday June 23rd.  Here is the schedule of classes while we are away as well as some other news and information.

Wednesday June 18th:
12pm - John Johnson will be coaching
5:30pm - Brett
6:30pm - Brett

There will be no 4:30pm class

Thursday June 19th:
12pm - John again will be helping
5:30pm - Brett
6:30pm - Brett

There will be no 9:30am or 4:30pm classes

Friday June 20th:
12pm - Fred should be in to help out
5pm - Brett
6pm - Brett

There will be no 11:15am class

Saturday June 21st:
10am - Brett

*You are still welcome to come in and do your workout at anytime.  Feel free to come in the morning, noon, or 4:30pm even if there is no class listed if it works better for your schedule.  Below I have listed the WODs (also on the board at gym) for those days as well as a warm-up.  If you take class, Brett may or may not use this WOD.

*John Johnson is nice enough to help out with the noon classes on Wednesday and Thursday, please bring  a positive attitude and help make it a great class!  Fred has volunteered to help out at 12pm on Friday, now is your chance to train with the animal!

*Brett doesn't get out of work until 4:30pm, so if he is running a few minutes late to class don't worry about it.  Get the warm-up done and be ready to go when he gets there.

*Thanks for always being accommodating, it is appreciated.

*If you have any questions, concerns, problems, don't hesitate to contact me.

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For all 3 days do the following warm-up
Choose one:
100 Double Unders
.5 run (2 laps)
1k row
(try to do a different one each day)

Then do 3 rounds of the CFWU - squats, situps, extension, pullups, dips

Wednesday June 18th
1k Row
50 Thrusters at 75lbs.
1k Row

(You can scale the thruster weight as needed, women try to use 45-55lbs.)

Thursday June 19th
Run 1 mile
50 KB swings (55# - men/35# - women)
40 Pullups
30 KB swings
20 Pullups
10 KB swings
Run 1 mile

(You can either run 4 laps around the parking lot, or do the run to the Park and Back.  Make a right on Sand Creek Road, go thru the circle, take your second left which is W. Hearthstone, follow to the cul-de-sac and come back.  If you would prefer not to run, you can sub a 2k row, but I would really like everyone to try and run.)

Friday June 20th
5 rounds of:
30 Double Unders
30 Situps
30 Squats

(try to do double unders, but if you can't sub 120 single jumps per round)

Saturday June 21st
(If you can't make class)
Run 5k

(or go out for a bike ride, hike, enjoy the great outdoors)