Sunday’s class was led by Jen and her game plan was to do something in honor of the CF games that were held this weekend.

Jen: Master of Time Keeping?

Warm-up:

3x
5 push-ups
10 squats

10 PVC dislocates
10 shrug pulls
10 shrug pulls w/ elbows up
10 burpees

Workout: CFDC Games!

Like the first day of the Games, each person had to complete three different events/workouts.

1st Event: Benchmark workout

Although there was a large list of benchmarks to pick from, Jen assigned each person one of the following:

Elizabeth: 21-15-9 reps of Hang Squat Cleans & Ring Dips(We scaled this to hang cleans)
Grace: 30 reps of Clean & Jerks for time
Annie: 50-40-30-20-10 rep rounds for time of Double Unders & Sit-ups

2nd and 3rd Event: 2nd Benchmark & the Run

After the first workout you got 5 minutes of rest before hitting the next workout of your choice. The run was mandatory for everyone but the other option was Karen (150 Wall Ball shots for time) for most people except Tuba Steve. He was assigned to do 300 squats WITH A WEIGHT VEST ON.

As for the run…

View Larger Map

Out the gym door and down to S Street, turn right, and run all the way to Mass Ave before heading back to the gym. It’s about 750m total, but with those hills it feels a lot worse.

Since everyone did a slightly different workout, please post your TIMES and THE WEIGHTS YOU USED to the comments!

Now for some action shots:

Nice Work Everyone! Don’t forget to post your times!!