Secret WODs and Memorial Day Schedule

Meet at the Los Gatos Coffee Roasting Company at 8:15AM

Hey CFSV! Just a reminder that we will be having our three super secret wod's on Saturday starting at 9 am. We will meet at the Los Gatos Roasting Company on Main Street around 8:15am for some fuel before the first WOD. If you are unable to meet there, we will be starting the first workout at the head of the Jones trail (see location link below). The second workout will start around 12:30 and the third around 3PM, locations to be announced on Saturday. Please respond to the Facebook thread and let us know if you will attend and if so which WODs so Somsay can plan for equipment. See you then!

 — with Somsay Chaitesipaseut at Jones Trail - Los Gatos.

We will have open gym at the box from 9-12PM and Judd or Michaela will be there to coach the regularly scheduled programming.


MEMORIAL DAY MONDAY:

  • 7-9 OPEN GYM
  • 9-10 HERO WOD
  • No classes the rest of the day.
  • No classes during the Nor.Cal. Regionals (Friday-Sunday, May 30-June 1)

LEVEL 1 & 2

ACTIVATION:

3min row (1/2 slide to full slide only, no catch)

  • 3x10"/10" PVC Sumo Box BS
  • 3x10"/10" PVC DL
  • 3x10"/10" PVC OHS

Crossover Symmetry Activation 

SKILLS:

5min working on kipping and butterfly pullups skills

STRENGTH:

5x2 Sumo Box Squat EMOTM (55% of 1 RPM load, 25% of that load is band tension). Use the same box height as your ME.

4x2 Speed DL EMOTM (50-70% of 1 RPM with 25-50% band tension). The goal is to be pulling these reps as fast as possible off the ground.

WOD:

2014 Reg Event 7

[6min cap]

**NOTE: PLEASE SCALE AS NEEDED... DON'T  DO A WEIGHT THAT RUINS THE POINT OF THE WORKOUT

COOLDOWN:

2RDS: 10m crab walk + 10m inchworm + 10 superman rocks + 10 hollow rocks

RECOVERY:

Crossover Symmetry recovery 

Determine your thoracic mobility and perform 3 of the drills of your choice from the following link:

ww.marksdailyapple.com/how-to-improve-thoracic-spine-mobility/#axzz2mJD4HWee