This Week’s Schedule – week of Aug 17th

And we’re back live here at CF Metropolis.  This week’s schedule is below.  Had an awesome week back in Maine with a couple of sweet climbing trips to Acadia and Katahdin.  Some Katahdin photos below.  

Morning Sessions:  Tues and Thurs 6:30AM at Pinetum
Evening Sessions:   Tues and Thurs at 7:ooPM at Pinetum
Saturday Bootcamp: 10AM at Pinetum

Please email if you plan to attend.  Look forward to catching up with everybody.

Saturday Bootcamp – Self Serve

On Vacation!  Here is a WOD to do on your own or gather at the Pinetum.  Post to Comments.

WOD:
Superman:
4 rounds of:
15 Burpee Pullups (Burpee, then as you jump to complete burpee, grab pullup bar and pullup)
30 Air Squats

Superboy:
4 rounds of
5 Burpee Pullups
25 Air Squats

Lois Lane
4 rounds of:
5 Burpees
20 Air Squats

Thursday Skills and Drills

On Vacation!  Here’s a WOD to do on your own or gather at the Pinetum.  Post to Comments.

WOD:
Superman:
As Many Rounds as Possible in 20 minutes of:
7 Burpees
14 Box Jumps
21 Air Squats

Superboy:
AMRAP 15 minutes of:
7 Burpees
14 Box Jumps
21 Air Squats

Lois Lane:
AMRAP 10 minutes of:
7 Burpees
14 Box Jumps
21 Air Squats

Tuesday Skills and Drills

On Vacation!  Here’s a WOD to do on your own or gather at the Pinetum.  Post to Comments. 

WOD:
5 rounds for time of:
800m run
2 minute rest

Saturday Bootcamp – Self Serve

On Vacation!  Bootcamp is Self Serve.  Meet at the Pinetum at 10AM and bust a WOD.

WOD:
“Barbara”

Superman:
5 rounds for time of:
20 Pullups
30 Pushups
40 Situps
50 Air Squats

Superboy:
5 rounds for time of
10 Pullups
15 Pushups
20 Situps
25 Air Squats

Lois Lane
4 rounds for time of:
5 Pullups
10 Pushups
15 Situps
20 Air Squats

Complete Pullups before moving on to Pushups before Situps before Squats.  Sub swing rows for Pullups (no jumping pullups! due to high volume of pullups jumping pullups can cause injury).  Situps are however you like; anchored feet or unanchored, just be consistent.