Announcements:
CFOIB now accepts online credit cards payments. This feature can be accessed through our online scheduler (please click on the Sign up for a class tab to the right of this post----> ). You simply click on the Online Store tab within the scheduler and click on the membership series you would like to purchase and follow the prompts. If you are having difficulty with the online payment process please see me. February fees are due next week (Feb 1st- Feb 8th).
CFOIB will be offering our very first Nutrition Class next Wednesday, February 3rd @ 6:15pm. Cost is $10 per person (Free if you are already on a meal plan w/ Karen).Learn how to improve your quality of life by consuming quality foods in the correct quantities. We will cover the Zone diet and how it will benefit your WODs, your waistline, and your well-being. Don't miss this class! Sign up online- under the 6pm scheduled WOD for that day 2/3/10.
It's a little like wrestling a gorilla. You don't quit when you're tired you quit when the gorilla is tired. -- Robert Strauss
WOD
Tabada this!
In teams of 4
Row (for calories)
Rest 1 minute
Squats
Rest 1 minute
Jumping Pullups
Rest 1 minute
Situps
Rest 1 minute
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Jumping Pullups, and Sit-ups with a one minute rotation break between exercises.
**Coaches notes: If there are more than 4 teams of 4, stagger the start times by 5 minutes (or one complete tabada interval of 8).
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