11-9-11

Endurance Wednesday!!!



There has been some schedule changes, more oportunities for lite fitters to come in for a workout.  Keep telling you friends, the more people we get in class the more oportunites you will have to get better!

What is now available: Opening up your options

M-F Open Endurance and or Mobility 5am-7am
M-F Open Endurance and Mobility 930am-1230pm
M-Th Open Endurance and or Mobility 430pm-830pm (Friday 430pm-730pm)

(this means any CF or Lite member can come to do an Endurance workout or a Mobility workout.  You can even come in and do an endurance/mobility and then join the next class).  This is open to all CF and Lite members, but realize the trainer is not there to explain things to you and the rowers will not be available if they are being used in the workout.  With that being said, all you need to do is learn what the endurance and mobility things are/mean and check the blog to see if the rowers are being used (if they are you can just run or do the BW endurance).  We have/will have a board for both the endurance and the mobility.  I highly encourage you do communicate with a people from the gym to get together as groups to do this stuff (ton of fun).

Warm Up: 15 min of:
100 m walk/run
10 toe touch back bends
8 sit up roll overs
6 squats
4 push ups
200 m row

Skill:
10 100 m runs on the minute


WOD:
2 rounds
1000 m row
2 laps

Finisher: 100 reps of any exercise we have done

"Try not to become a man of success but a man of value."
- Albert Einstein