It’s official, the 2017 CFG Intramural is over! Well, unless you still have to do 17.5 by Monday night. Couple of things I want to remind/announce:
- Intramural BINGO sheets must be turned in no later than the close of the 7pm class on Monday
- Grand Finale Party and BBQ is this Friday night, March 31st @ 6pm. We will have a 5pm class, but that is it. Bring your appetites and be ready for the announcing of all awards!
- As is customary for the week after the Open, this week is a deload. What this means is that it will be a break from our normal programming to give your bodies (and your minds) a break from the stresses of the past 5 weeks.
- Building on that, something that I’ve been wanting to give a try for a LONG time is what I’ve dubbed a “shoulder free week.” We will not have any pressing or hanging from the bar movements this week. The shoulder joint (and the arms in general) is one that takes a good beating so it deserves a break every now and then. Hopefully you all enjoy it!
A. Warm-Up:
Coaches Choice, but definitely hamstring and calf related!
B. MWOD:
17.5 recovery?!
C. WOD:
Griff (Time)
For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad. To learn more about Griff click here
Scaling Options:
Scale options:
For time:
Row 1000 meters
Ski 400 meters
Row 1000 meters
Ski 400 meters
or
For time:
Row 1000 meters
Bike 800 meters
Row 1000 meters
Bike 800 meters
D. Post-WOD Recovery:
Foam Roll Legs
