Saturday 130209–all classes at 26th St., on modified schedule

Due to the storm:
The 7:30 AM and 8:30 AM Beginner WOD’s are canceled.
The 8:00 AM and 9:00 AM Black Box WOD’s will be switched to ALL Levels WOD’s.

In addition, as we’ve been announcing all week, all classes at 26th St., NOT 28th.

* * * * *

Black Box WOD/Beginner WOD:
Black Box classes [please note this is a TESTING DAY!]:
A: Take 15 minutes to work up to a heavy single power clean; Then take 15 minutes to work up to a heavy single deadlift – go for a PR only if you are feeling good.

B: 100 KB swings for time @ (1.5 pd/1pd) – do NOT scale (up or down) if you don’t need to; KB swings must be overhead.

Beginner classes [please note this is a TESTING DAY!]:
A: Take 15 minutes to work up to a heavy 3-RM power clean; Then take 15 minutes to work up to a heavy 3-RM deadlift – go for a PR only if you are feeling good.

B: 100 KB swings for time @ (1.5 pd/1pd) – do NOT scale (up or down) if you don’t need to; KB swings must be overhead.

Coach Sully writes: “Of course I had to get a couple of handstand shots on our trip to Cartagena, Colombia, The old city wall and Castillo San Felipe de Barajas were beautiful and full of history.”

A big shout-out to our latest sign-ups for “Hope for Kenya”: Amber, Brad, Benjamin, Coach Heidi, Keith J., & Krista B. If you haven’t signed up yet, please do. (Here’s why you should.)

Here’s what’s on tap for Sunday’s classes, all at our 26th St. location (NOT at 28th as usual):

Black Box WOD/Beginner WOD:

[Black Box scaling:] A1: 1 Power Clean + 2 Hang Clean (above the knee) x4; A2: Weighted Pushup 4×5 B: With a partner, 5 rounds for time: 14 clean + jerks (95#/75#) , 20 pullups

[Beginner scaling:] A1: 1 Power Clean + 2 Hang Clean (above the knee) x3; A2: Weighted Pushup 3×6-8 (add weight or band around the back if needed) B: With a partner, 5 rounds for time: 14 clean + jerks (95#/75#) , 20 pullups