Tuesday

Alicen at the beach WOD! Who is ready for another one?!

Skyler Brady Photography

Dips
5 x 5 weighted, with same weight across all sets

Not quite at weighted dips yet?

5 sets of 10. Rest 90-120 seconds between sets.
Progressions:
Ring Dips if you can RX or purple band only
Bar Dips if you can RX or purple band
Paralette or Boxes


WOD
4 min AMRAP:
5 cal row
6 burpees

1 min rest

4min AMRAP:
10 back squats 95/65 *no rack
10 lateral jumps over bar

1 min rest

4 min MAX
Sit Ups


Dear 6.5 thank you for graciously sharing the space tonight with the comp class. 
We have a handful of visitors at CFU visiting coach Brian so the gym is a tad more packed than normal, but please rest assured that you will never be fighting for equipment. We made sure that we shared on our side so that there were enough bars for 6.5 class... Yes I know that there aren't always enough bars of the ones you like (33/45 etc) but that is the case with or without the comp class. 
The WODs are strategically programmed so that we will always be on opposite sides, and probably flip flopping sides with each other now and again. But we will never be sharing the pull up rig or anything like that at the same time. You guys 100% have priority for equipment that is needed for the WOD. If the WOD has boxjumps, or pull ups, or Kbs then the comp class will NOT be doing those things. We will share the rig at times but never at the SAME time. For Example: Tomorrow you guys will be using the rig for dips for the first 1/2 of class therefore the comp class will be in the back corner working on something. Then when you guys switch to do the WOD portion that requires rowing and a few other things, you guys will switch to the big side and we will go to the small side and switch with you so we can use the rings :) Sharing is caring!
There are many things in the gym we share on a daily basis in class. Racks, Rowers, KBs, Slam balls, etc. There are just many things that we cannot possibly have one of each for every single person. So we share! Nothing is changing and sometimes we will share bars and whatnot for strength work but that is the case anytime (with or without comp class).

If the comp class decides to grow then we will push it to a 730pm class.

If you have any questions please feel free to ask :)