Call Us: (703) 688-2397

Advanced Class Try Outs

17
Aug

Advanced Class Try Outs

We are officially ONE MONTH out to the next Advanced Class Try Out.

The Advanced Class meets on Monday and Thursday at 6:30 PM, and it is a 90 minute class.

If you are someone who is interested in taking your fitness to the next level, then this class is for you! The Advanced Class is geared toward developing athletes who have competition in mind. We work on higher level gymnastic movements, aerobic conditioning, refining technique on olympic lifts, and much more.

The try out begins at 11, but you will need to get to CFWS early to warm yourself up. Plan to be here at 10:30 to get your warm up started. Again, YOU are responsible for your own warm up on this day.

The Baseline WOD
Buy in: 250m Row
10 Deadlifts (225/165)
30 Double Unders
10 Front Squats (105/65)
200m Run
10(M)/5(F) Strict Pull Ups -or- 15(M)/10(F) Chest to Bar Pull Ups
30 Double Unders
10 Toes to Bar
200m Run
10 Overhead Squats (105/65)
30 Double Unders
10 Hand Release Push Ups
200m Run
10 Push Press (105/65)
30 Double Unders
10 Box Jumps (24/20)
200m Run
10 Kettlebell Swings (53/35)
30 Double Unders
10 Burpees
Buy out: 2 Rope Climbs
Time Cap: 16:30

Please make sure you RSVP on Facebook!

Leave a Reply