Monday, September 17, 2012

Warm-up:  Coach specific

Mobility:  Banded Overhead Distraction

Skill:  10 minutes of Handstand work

WOD:  Three rounds for time of-
15 Chest to bar pull-ups
20 Burpees
15 Sumo-deadlift high-pulls (95#/65#)

We need a rough head count….. Have you signed yourself up for the ROPES course yet? It is Saturday, September 29 from 9am-Noon. $15/person. This is open to all CFJ members and their families! There will be a high and low ropes courses available.

What is a ROPES course? A challenge course that was developed from a military training obstacle course. The course was laid out with poles, ropes, climbing walls and other structures to get over, under or through.

Low Ropes Course participants will progress through a series of platforms, logs, cables, and ropes. This is deemed a low ropes course because all of the elements of the course are no higher than 18′ off the ground. This course does not need safety ropes of any kind so it’s great for any age group.

High Ropes Course participants will progress through a series of elements made up of logs and cables suspended at least 20 feet in the air. These elements require intense levels of balance, coordination, and concentration. This course is highly supervised and all participants are attached to a harness secured by one of our trained instructors.

There is a sign-up board at the gym for us to give them an attendance estimate, you will pay the staff at Canyon View Vineyard Church on 9/29 when you arrive at their facility 10-15 minutes early.

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