O-Fit WOD for 17Jan2013 + BA Training Kettlebell Worksop Feb. 9th

So I am super excited to announce that a good friend and fitness guru/cohort of mine, Clifton Harski of BA Training from San Diego, CA will be coming to Vegas to host a Kettlebell workshop at The Compound!

The date is set for Feb. 9th, 2013

Time: 10:00am-1:30pm

Location: The Compound – 6115 S. Ft. Apache Rd. #102

Cost: $80 ($20 discount for CFF members with promo code) *contact myself for promo*

Limited to the first 15 people to sign up. People will be traveling from Cali to attend this workshop so sign up NOW!

Click HERE to register ——-> http://www.eventbee.com/v/batraining/event?eid=956368213

If you’re looking to take you Kettlebell practice to the next level, learn more dynamic and athletic movements rather than the same stable stance basic KB Swing then you don’t want to miss this workshop!! There will also be a portion of the workshop dedicated to the almighty Turkish Get Up!

[youtube=http://youtu.be/oN95rFkwp7k]

O-Fit WOD for 17Jan2013:

Strength::

– 5 mins total

– Every 15 secs for 1 min (with remaining time between reps the bar should be held in the front rack position)

– 1 Hang Power Clean + Push Jerk

*after completing 5 reps in the minute set the bar down and rest for 30 seconds*

**start at 0:00 (1), 0:15 (2), 0:30 (3), 0:45 (4), 1:00 (5) – rest til 1:30 (1), 1:45 (2) . . .**

Conditioning::

– 5RFT –

– 200m Sprint

– 10 F. Squats (115#/75#)

– 10 Jackknifes 

1st Class – 6:30am

2nd Class – 5:30pm

3rd Class – 6:45 *YOGA WOD*

FFUKW!