13 August 2015

Pull Up Clinic!

  

Thats right! If you signed up for the PR challenge then you are already signed up for the 7VCF pull up clinic. It is free of charge too! Both of the WODs for the 2015 summer challenge are very pull up oriented and next Thursday evening we will be taking a lot of time to go over one of everybody's favorite movements. You do not have to reserve your spot or sign up or anything like that. Just show up, chalk up and pull up. Also, we are proud to announce that the 2015 Summer PR Challenge is sponsored by FitAid and Huscle Nutrition! The winners will receive some tasty goodies as well as the bragging rights of being the most improved. 

 

If you have been thinking about participating in this weeks Dog Days of Summer Challenge then you better start sitting up soon...and fast! Several people have already been putting up some decent numbers. Keep in mind that I said, "decent" not "impossible".  Ok, that being said we have some business to discuss. The WOD today has a semi challenging scoring system so pay attention. If you perform the entire set of the movement unbroken then you get so subtract :20 seconds from your total time. I would suggest grabbing a whiteboard before the WOD and have a set of 3 tally marks to keep track of your rounds and then ONE long tally mark so that you can keep track of your unbroken sets. Here is the WOD...

 

For time

BUY IN: 30 Wall Balls (20/14)

 

THEN

 

3 Rounds:

21 KB Swings (53/35)

12 Pull Ups

 

THEN

 

CASH OUT: 30 Wall Balls

 

Ok. So... If you do your 30 Wall Balls unbroken, take 0:20 off your time. If you then do your 1st round of KB swings unbroken and then your pull ups unbroken you would take 0:20 off for the KB swings and an additional 0:20 off for the pull ups. The first math wizard that figures out how much time you could POTENTIALLY take off of your overall time wins a free high five from either Coach Ben or Coach Kasey during your class tomorrow. Good luck. I have witnessed first hand some of you attempting math in public. 


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Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am