In addition to having “Nicole” be one of our trainers at our first CF Level 1 certification, we met up with “Nicole” again at the CF Affiliate Gathering in 2011.
The last time our CFitters from Arenal met “Nicole” was on August 26, 2012. It’s time to see if you beat your last benchmark score!!!
KB Class WOD:
400M RUN THEN,
4 ROUNDS
30 AMERICAN SWINGS
10 KNEES TO ELBOWS
10 RING DIPS
CF Class WOD:
Skill:
Light weight pause squats
5 second pause 5×5
Met-Con:
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
CF Striking WOD:
“2 balls, 1 bag”
7 rounds for time:
7 2 for 1 wb 14/10
7 A frame kicks each leg
7 slam ball
7 combos (1-2-3-4)
-
- KB Class Postings 10/10/12
-
- CF Class Postings 10/10/12
-
- CF Striking Class Postings 10/10/12
