Conditioning
3 RFT w/ a Partner – 40 min cap
60/50 Cal Assault Bike
2 Rounds each:
**10 DB Bench Press (heavy)
**3 Basketball Shots each person (1pt – Lay-up, 2pts – Free-throw, 3pts – 3 pointer)
50 T2B (RX+ = 60)
20 (Front Squat + Thruster) 155/105# (RX+ = 175/115#)
WOD Notes: Goal is to get under 40 min cap. Bike should be sprints & finished in under 3 minutes. Partner A will DB BP while Partner B shoots 3 baskets. You will keep track of your points each round. Team with most points gets something special haha. You will switch once you’re both done & repeat. T2B sub = T2R or weighted sit-ups. BB should feel heavy for 5 reps.
May Athlete of the Month – Alison Detwiler
1. When did you join Rage? I’ve started at CFRage in Oct 2015, so 6 years this fall.
2. How did you find out about Rage and what advice would you give to those who are hesitant to join? I was looking for a local gym with classes that started by 530 and Rage came up in my search. I had no idea what CF was or what I was walking into. Jenny was the coach at open gym and suggested I squat…. I promised her I would come back after that class so I stuck with it, but I wasn’t so sure about it. So thankful Jenny scared me into coming back! I would tell people to just try it, stick with it, see the results, and then there’s no turning back.
3. What’s your favorite thing about Rage? The intense workouts, the heavy lifting, and the comradery and entertainment from the community
4. Favorite/Least Favorite Exercise? The worst are assault bike and thrusters! I prefer the Olympic lifts. C&J is my favorite … power of course. I really like the ski erg too
5. Special talent nobody knows about? Not sure I have a hidden talent. I think I hold the hoola hoop record at Rage. I like to do crafty things like decorate cakes and design home upgrades.
6. What’s your favorite vacation you’ve been on? Favorite trips have been cruises…. 1 to eastern carribean, 1 to western Caribbean
7. Any future goals? Goals are to continue increasing my strength… 6 years in and still hitting PRs which never gets old!