Saturday, February 18th, 2017

“Whole 30” Nutritional Workshop Registration: This Saturday, February 18th @ CFD Lincoln Square from 12:30p – 2:00p

“Manage Your Macros” Nutritional Workshop Registration: This Sunday, February 19th @ CFD Lakeview from 12:00p – 1:30p

Next available On-Ramps: Contact Coach, to schedule your intro sessions and hold your spot in our next beginner’s program!
– Lakeview: Starting Thursday, March 2nd
– Lincoln Square: Starting Monday, March 6th

Yoga Reminder:  this Sunday at 10:30a at CFD Lincoln Square.

Lakeview Schedule:
8a – Def Con
9a – Strength Bias
10a – Team WOD
11a – Intro Workout (sold out)

Lincoln Square Schedule:
8a – Team WOD
9a – Strength Bias
10a – Team WOD
11a – Intro Workout (2 open spots, sign up Here)
11a – Olympic Lifting
12:30p – Whole30 Nutrition Workshop

Team WOD Programming:

Team WOD (Teams of 3) – Move a lot of weight (40m cap)

1) Pick a weight/option.
Option 1: 7,000 Strict Press, 9,000lb F. Squat & 11,000lb Deadlift
Option 2: 9,000 Strict Press, 12,000lb F. Squat & 15,000lb Deadlift
** Note:  If you and your teammates usually go Rx then option 2 will probably be the way to go. Everyone should be using the same weight and rep scheme.

2) The workout. Strict Press your weight as a team, then go for an 800m run. When you get back you will Front Squat your weight then go for an 800m run and then you will finish with the Deadlift and an 800m run. Split the reps up any way you like.  Everyone must run together.

Strength Cafe / Strength Bias Programming:

Part 1 – Box Squat: 12 – 15 sets of 3

Part 2 – 4 or 5 Rounds of: DB Bench x10 + Death March x20 Steps

SWOD – 10 AMRAP of: Russian KB Swing x10 + Burpee Box Jump x5 + a Quick Sprint