7/30/2012

AM vs. PM Fridays

Are you ready for a little friendly inner-box competition? As July draws to a close, we are excited to announce our new “theme” for Fridays during the months of August and September. For approximately 9 weeks (August 3^rd- September 28^th), we will be holding an AM vs. PM Challenge each Friday for the WOD.

The AM team will consist of the 6:30am, open gym, ladies only,8:30am, and Noon, and the PM team will consist of 4pm, 5pm, and 6pm classes. You are encouraged to compete with the team whose classes you normally attend on a Friday; however, we understand that this is not always possible. Your score will count toward which ever class/team you “play” on that day. If there is any confusion, at the end of the competition, we will consider the team you “played” on most often out of the nine Fridays as your team.

Each Friday for nine weeks, all the classes will perform an AM VS. PM WOD, with each individual’s final score totaling a number (either an AMRAP or time). At the end of the day, we will take an average of each team’s scores/times. The team with the highest average/lowest time is that week’s winner. The team with the most “wins” over the course of the nine weeks will be considered the winner of the AM vs. PM Competition.

Please perform the Friday WODS as you normally would (RXed or scaled), with a weight that is challenging. There will be no scaling workouts if you normally could perform the WOD/movements as prescribed, in order to receive higher points for your teams. Remember, as your coaches, we know ALL of your abilities and capabilities and we will keep you honest!

As an incentive, each Friday, the team with the highest number of athletes participating in the WOD for the day will be awarded the opportunity to eliminate the highest score of the opposing team for that day, so do not let your team down—participate!

The winning team of the AM vs. PM Competition will receive a party/BBQ hosted by the losing team on the Saturday after the AM vs. PM Competition ends, on September 29^th. This party can be at CFMG or any other place you choose, as long as the losing team collectively hosts the winning team. At this party, the winning team will be presented with a trophy/plaque, which will hang in the athlete’s lounge. We hope to make this a CFMG tradition, and intend to make additions to this trophy as we host this competition every year. Lastly, as a prize, the winning team will receive privilege to create a WOD, which will be utilized in CFMG programming (subject, of course, to Coach Ian’s “executive privileges”). It is up to the winning teams to organize together in order to collectively create this WOD

We are really excited to bring you this event, and can’t wait to see everyone engaging in a little friendly competition these next 9 weeks. Your team needs you! - Betsy

Gary with Coach B!

SWOD: Thrusters 4/4/4/4/4 (your first set should be done at 70% or more of your 1RM)

*WOD:

In teams of two:

AMRAP in 8 min

4 Front squats (185#/135#)

6 KB Swings (70#/53#)

8 Sit-ups

*One partner completes a full round of front squats, KB swings, and sit-ups while the other partner is doing burpees. Your score will be the total amount of burpees completed by both partners. If in a group of three, have two people doing burpees while one person completes a round.