Black Box WODs, CFE WODs: Friday 120803

Black Box WODs (check schedule for times & locations)
A: Back squat 3×3 @ 75%

B: (Compare to 050721)
5 rounds for time:
45# Overhead Lunge (50 feet)
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Here’s what’s on tap for Friday’s CFE running WODS at 6am, 7am, 8am:
If it’s Friday, it’s Tempo day with Coach Heidi. So meet her at 28th st at 6, 7, or 8am to work on getting your pace per mile FASTER! Free for all members, $10 for non-members.

Be sure to say farewell to our (very first!) summer intern, Susan (pictured below, at left, with Kristina), whose last day is today. We’ll miss you, Susan!

Zoe Smith takes on everyone
Rowers lose their senses during races
Hydrating for performance
Why is a cadence of 180 considered a magic number?
Get out and go deep / More trees, less cancer

Here’s what’s on tap for Saturday’s Black Box WOD classes, all at 28th St. location ONLY:
A: Russian gymnastics warm-up

B: (Compare to 100816)
3 rounds for time:
30 reps, 20#/14# Wallball
30 reps, 75#/53# Squat Snatches

Here’s what’s on tap for Saturday’s Beginner WOD classes, all at 28th St. location ONLY:
A: Back squat 3×3

B: (Compare to 050721)
5 rounds for time:
45# Overhead Lunge (1 Length)
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Please check the comments below for an update on Saturday’s High Noon Hero WODs at noon & 1pm.