KB & CF WODs Tuesday, 1/18/11


KB & CF WODs Tuesday, 1/18/11

First, we want to give credit to our dedicated CFitters who found the time through the weather to come to class and not let a little bit of snow/rain/ice deter them from the ultimate workout!! 🙂

Major scaling for our CF class.  Quite a challenging workout but, hey, what workout isn’t?  Hee Hee 🙂  The greatest thing about our programs is that it is scalable for all fitness levels.  Only the good reps count that are completed in proper form  with full range of motion so sclae your weight to make the WODs challenging but doable.

Our KBellers are building their iso-lateral movements, strength and technique.  Got to get that weaker side stronger and not depend on the dominant arm to do all of the work. That’s the great thing about kettlebells.  Your body is building strength and coordination in each and every body part.

CF Class WOD:

5 rounds: 21 Kettlebell Sumo Deadlift High Pulls (70/55) 21 Push-press (75/55) 15 Burpees 9 Deadlifts (225/135) 6 Dips

KB Class WOD: 12 minute AMRAP Switch arms each round 3x KB clean 3x KB snatch 3x KB press

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