W.O.D. 10.15.17

 Trunk Or Treat 2017

Halloween is HERE at CFKOP! 
Join us at our annual in-house Workout 'WOLVERINE' Saturday, October 28 at 9am followed by a Halloween Party! Bring a trick or treat to share and don't forget to wear your costume!
Best Costume wins a PRIZE!

 In this workout you move from each of five stations after a minute for three rounds. 
This is a five-minute round from which a one-minute break is allowed before repeating. 
 The stations are: 
 1. Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps) 
 2. Sumo deadlift high-pull: 75/55 pounds (Reps) 
 3. Box Jump: 20" (Reps) 
 4. Push-press: 75/55 pounds (Reps) 
 5. Row: calories (Calories) 

 The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Community Notes:
Join us for TRUNK OR TREAT - at the Upper Merion Township Building from 2:00-4:00PM. Bring the kids, get dressed!!

Mobility will be next week on Wednesday October 18th at 5:30PM. Join Shawna upstairs in the Annex. 

Do not wait until the conditions are perfect to begin. Beginning makes the conditions perfect. -
Alan Cohen

1 comment:

CFKOP iPad said...

Kat 186 (8 wb, 35#, 12")
Alan 180 (8 wb, sumo dl 35#, 26 Russian kb, 17" step ups)
Sarmad 208 (14 wb)
Joe T 209 Rx

Lauren 265 (kb dl from box, bike)
Erika R 236 (12 wb)
Pete D 238 RX
Esra 193 Rx