O-Fit WOD for 18Dec2012 + CFF Willows Park now INDOORS! (For the winter)

Had an absolute blast at the Ugly Sweater 5K Run and at the CFF Christmas Party!

Put together another short video of this past Saturday:

[youtube=http://youtu.be/iLj31QIpgPk]

Don’t forget that for the remainder of the Winter, CFF at Willows Park has moved indoors to The Compound – same time -7pm!

Also, there are morning classes Monday at 9am and Wednesdays at 8am.

O-Fit WOD for 18Dec2012:

Skills::

1. Accumulate 2 mins of total L-Sit time (either hanging from pull-up bar or using parallettes)

*beginners will hold a knee tuck*

– 8 min cap off time

2. Then 10 mins to SAFELY establish Max Height Box Jump

*use plates or double box*

Conditioning::

– Tabata T2B or K2E

– Tabata Pushup & Dip Pass Through on Parallettes

*Partner up and/or switch between the 2 movements every 20 seconds until 8 minutes is complete*

1st Class – 6:30am

2nd Class – 5:30pm

3rd Class – 6:30pm

FFUKW!