FANGtastically Fun - Monday, Oct 23/17
FANGtastically Fun
The 3 SPOOKtatcular WOD's for this coming Saturday's Halloween Havoc have been released. The time to sign up (if you haven't already) is now!We're asking you not to think of Halloween Havoc as a competition, but as a fun morning at the gym hitting a few WOD's in support of Josh & Shawn, two local young men with recent spinal cord injuries. The workouts been programmed to give you some options, you can hit all the WODs as an able body athlete, or opt to hit a WOD as an upper, lower or seated athlete. You can even hit each WOD differently if you wish.We have the ability to help two families, not only with some financial support, but with the knowledge that there is a whole community of people who care. A community behind the four walls of our facility, and beyond the borders of Collingwood. Halloween Havoc has been opened up to the worldwide leader board. Athletes, both able bodied and adaptive from England, Brazil, US, etc. will all be hitting FRANkenGRACE, Little WOD of Horrors, and Paranormal AMRAPity, with us next weekend.We want all of YOU to join us as well! Don't over think it, sign up, dress up, and show up at CFI next Saturday!
Halloween WEEK Theme:
Enjoy this weeks workouts leading up to Halloween Havoc.
DEADMAN'S LADDER
Monday October 23, 2017
Focus: 10 mins
Clean & Jerk ComplexEMOM for 10 MinutesDead LiftHang PullPower CleanJerk.
Workout Of the Day: 10 mins
"Dead Mans Ladder"
In a 3 Min Window
Max Cal Row
.
Rest 2 min
.
In a 5 min window
.
Clean & Jerk ladder
5 reps 95/65
5 reps 135/95
5 reps 155/105
5 reps 185/125
5 reps 205/ 135
Max Reps 225/155
.
Lvl 2 Fitness
Clean & Jerk ladder
5 reps 75/55
5 reps 95/65
5 reps 115/75
5 reps 135/95
5 reps 145/ 100
Max Reps 155/105
.
Lvl 1 Technique:
Work to a Perfect but heavy set of 5 reps.
Cash Out:
Coaches Choice.Check back each night at 8pm for the next days WOD.
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