A. 4 sets NFT of:
HSPUs x 4-6 reps @3212, rest 30 sec (kip)
Glute Ham Raises x 6-8 reps, rest 60 sec
B. AMRAP in 10 mins of:
30 Unbroken Double Unders
Finish with some foam rolling and mobility work.
Weekend Schedule Change: because many of us, including all of the coaches, are going to CFSBK for the second event of the Subway Series this Saturday, we are not going to have the morning classes, but instead will have 1pm - 3pm "Open Floor" class. Please register for your classes ahead of time and don't forget to sign-in as you come in using the laptop by the entrance.
Super invention! Now present at our box! "Super suction chalk buster!". Now there is no excuse for not cleaning chalk mess after yourself. Things happen. I know you needed that extra boost of chalk on your face for the last round of medball cleans. And it spilled itself somehow around the chalk bowl and on your friends. Fear not! Just grab the "Super suction chalk buster!" after the workout, plug in the extension cord and point the "buster" at the chalk on the floor. A few magic movements and the chalk disappears in the belly of the "buster"! Give it a try. You'll feel like you have super powers!