Sunday – Rest

Or yoga at 5:00 pm at CFN.

Heather enjoys a max rep set of back squats.

Saturday – WOD

Complete as many rounds as possible in 10:00 of:

6 squat cleans, 120/80 lbs.
12 pull-ups
24 double-unders

If your front squat is still a work in progress, perform power cleans. Post reps performed to comments.

SCHEDULE UPDATE: We will open today a 10:00 am class, as well as on Sunday at 5:00 pm for our first yoga class.

Friday – WOD

Part 1:
Back squat, 5-5-5 (no extra reps)

Part 2:
A. Burgener warm-up, 3 sets; if movements are crisp with the PVC, increase in weight
B. Overhead squat, build up to a 1RM

Post notes to comments.

Siu hangs out for a few minutes during the Sorensen Test.

NEW CLASS REMINDER: Holly will be leading our first yoga class this Sunday at 5:00 pm.

Thursday – Make-up/Skill/Rest Day

Post work and results to comments.

Tommy, Bruce, Will, and Lauren close out a round of the pull-up/push-up ladder.

Wednesday – WOD

Part 1:
Bench press, 5-5-5 (+)

Part 2:
Death by pull-up/push-up; on a running clock, perform 1 pull-up and 1 push-up in the first minute, 2 pull-ups and 2 push-ups in the second minute, and so on and so forth until you can no longer complete the required number of reps.

Post load and reps in final set of Part 1 and rounds completed in Part 2 to comments.

Shawna plays with our newest toy.

CLASS SCHEDULE UPDATE:

We will now be offering a structured class every Monday, Wednesday, and Friday at both 6:00 and 8:30 am. The classes will be by appointment only, so be sure to get in contact with Arjuna at 513 309 8458 if you are interested.

In addition, Holly will be offering the first yoga course this Sunday at 5:00 pm. Bring your own mat if you have one.

Tuesday – WOD

Every minute on the minute for 15 minutes, perform 10 air squats. Use the remainder of the minute to perform as many double-unders as possible.

Post number of double-unders completed to comments.

Monday – WOD

Part 1:
Deadlift, 5-5-5 (no extra reps); perform a round of the Burgener warm-up after each set

Part 2:
15-12-9-6-3 of:
Kettlebell swings, 2/1.5 pood
Burpees

Post time for Part 2 to comments.

Heather flies through a set of pull-ups during the OPT Big Dawg Challenge.

Sunday – Rest

A well-deserved rest for all who participated in “Fight Gone Bad!” or the first of three OPT Big Dawg Challenges.

Heat 3 of the OPT Big Dawg Challenge, "Grider".

Saturday – WOD

“Fight Gone Bad!”

OR…

OPT Big Dawg Competition Series, Event 1

We will be opening the gym at 9:30, with the first heat of FGB! beginning at 10:00 and the final heat beginning at 11:30 sharp. From 12:00 on, the gym will only be open for training to those participating in the OPT Competition, though I highly encourage everyone to stick around, watch the show, and cheer on the competitors. The competition will consist of one multi-segment workout to be completed in 26:00. We can accommodate heats of up to four athletes beginning every half hour.

Post work and results to comments.

Friday – WOD

Part 1:
Back squat, 5-5-5 deload

Part 2:
Snatch practice

Post notes to comments. “Fight Gone Bad!” and/or OPT Big Dawg Challenge tomorrow…

Lee and Lauren compare post-WOD notes.