It is time to retest Cindy! If you are planning on coming to the 9:00am class, you are welcome to hop in to what ever heat you choose! We will be running the 10:00am class as a regular class. Please take a look at the heat schedule below to make sure that you are ready and warmed up before your heat.
8:45am – gym opens
9:00am – assemble at the white board for intros and standards
9:05am – Heat 1 warming up (Buy In)
9:15am – Heat 1 starts (Heat 2 judges Heat 1)
9:35am – Heat 1 ends, Heat 2 warming up (Buy In)
9:45am – Heat 2 starts (Heat 1 judges Heat 2)
10:05am – Heat 2 Ends
10:05am – Tally scores and review improvements
10:10am – Go over results and give out prizes!
10:20am – clean up the gym, stretch and wrap up event
We will be giving away prizes at 10:10am based on the number of athletes in each category.
Most Improved Female Advanced – $65
Most Improved Male Advanced (1st) – $65
Most Improved Male Advanced (2nd) – $45
Most Improved Male Advanced (3rd) – $20
Best score Male Advanced – $65
Most Improved Intermediate Female – $65
Most Improved Beginner Female – $65
If you don’t see your name on the list, that means that you never paid your registration fee and will not be judged in the workout for the challenge.
If you would like to help judge, please come down 🙂
Buy In – warmup on your own prior to your heat (as per schedule) with:
4 rounds of 10 jumping jacks, squats, burpees, hollow rocks. Followed by some dymamic stretching: butt kicks, high knees, bear crawl, inchworms, spider crawl
WOD – “Cindy”
AMRAP in 20 minutes:
- 5 Pullups
- 10 Pushups
- 15 Squats
Intermediate: use red rubber band for pullups
Beginner: jumping pullups x 2, pushups from the knees
Cash Out – MWOD
* 5 way shoulder stretch
* couch stretch