Cindy Finals – Heat Schedule

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

Heat 1:
Michael K
Mark E

Heat 2:
Michael W
Mike K

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 🙂

Today’s Workout:

Buy In – Play around with some gymnastics!

  • Cartwheels  (10-15 reps right leg, 10-15 reps left leg)
  • Forward rolls (10-15 reps)
  • Handstand holds (accumulate 1-2 minutes)

If you are proficient with the movements, work on all 3.  If you are new to the movements, choose one to work on technique.

WOD – “Jump Around”

Compare to Nov. 16, 2011

AMRAP in 10 minutes:
20 Double unders
10 Squat cleans (95lbs/135lbs)
5 Burpee Box Jumps (20?/24?)

Zone 3 – Scale squat clean to 75lbs/105lbs
Zone 2 – Scale squat clean to 55lbs/75lbs , scale doubles to singles (3:1) or lower the double under reps
Zone 1 – Scale workout as needed

Cash Out – stretch out the calves! Then spend a few minutes on your mobility goat!




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