WOD – 1-10-17

 

 

*Paleo Power Meals will be doing a tasting tomorrow, Tuesday from 4:30 – 6:30pm. See what they have to offer and try some yummy food!! We are a drop off location so it’s super easy to order and get your food!

**MLK holiday schedule – 10am class only – it will be Bring a Friend WOD as well! If your friend signs up for On Ramp that day it’s Free! You will also be their referral (free month of membership)! Win, win!

***GIRLS GONE RX COMPETITION here at CF FENWAY!!

We will be hosting a competition Girls Gone RX – February 11th from 9am- 3pm! Girls only, teams of 3!

SIGN UP NOW!!! https://www.wodrocket.com/index.php/find-events?tab=event&event_id=2596&sub_tab=details

-We will have a “free agents” sheet next to the whiteboard if you need to find some teammates! This will be a fun day!

–We will need judges (guys 😉 and volunteers for the day so let me know!!

****Sugar WOD! All workouts are on the app and ready for you to start tracking your results!


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WARM-UP
2 min singles
rest :90
:30 hs hold
:30 plank hold
50 abmat situps
– hips and shoulders

STRENGTH
Push Press 5×3@90% of last weeks 3rm

WOD
AMRAP 12 min
9 Bar facing Burpees
7 Hang Power Cleans (135/95)
5 Muscleups (scale 5 ring rows + 5 pushups everyone)