Friday 2.5.10

Announcements:

****This Saturday we will begin our Challenge for this month: The Fran Challenge.  "Fran" will be the prescribed WOD on Saturday and we will repeat it again in 4 weeks. The athlete who improves their time the most will be the winner of this month's challenge.We will not be training specifically for "Fran" (read the article linked to today's quote to find out why). We will celebrate that athlete's achievement at a CFOIB outing! All athletes will have one week to complete this WOD on your own if you are unable to complete it Saturday. 95lb thrusters for males, 65lb for females. Compare to 11/24/09. 

For more information on Fran please click here

Additionally, in an effort to accommodate our athletes, CFOIB will offer open box time on Mon, Tues, Wed & Thurs from 4pm-5pm & Fridays from 4pm-5:45pm. Come in during this open box time and complete a WOD you missed during the week or work on a lift or technique on your own. **Open box means you will not be coached. We will also be adding a lunch time WOD to the schedule (12:30-1:30pm M/W/F) beginning soon....

No steam or gas drives anything until it is confined. No life ever grows great until it is focused, dedicated, disciplined. -- Harry Emerson Fosdick D. D

CFOIB welcomes our newest members: Dayna, Jennifer, Karen & Judith!

And here are some other superstars from this week's WODs....

Warm-up

Samson Stretch/Baby Els/20 GHD situps/15 Air Squats

Skill

Double Unders (100 attempts)

WOD

For time:

500 m Row followed immediately by 400 m sprint

Rest 3 minutes. Repeat X 3