Friday: Community of Vixens

Friday: Community of Vixens

Friday: Community of Vixens

Every Wednesday night at 6:30 pm ladies walk through the door ready for the Vixens class.

 

Each of them have their game face on ready to learn work hard and have fun. None of them complain (unless we make them run :)) but their attitudes and energy inspire me as a coach.

 

I stumbled upon this quote in which I feel could be our Vixen motto. “Being strong is very important to me. But doing it all on my own is not.” -Reba McEntire

 

All of them work so hard but more importantly they support one another and lift each other up during every WOD.

 

Thank you to our growing Vixen community for inspiring me and bringing your all to every class.

 

-Katie

Friday’s Training: 

Pre-Structural Skill: GHD Sit Ups

  • 5-10 Reps 3 sets

 

Skill: Close Grip Bench Press

  • 10-12 Reps @ 31×1

 

WOD: 8 Min AMRAP – Coaches Choice! Just Like the Games – unknown & Unknowable!

Pre-Structural Skill: GHD Sit Ups

  • 5-10 Reps 3 sets

 

Skill: Close Grip Bench Press

  • 10-12 Reps @ 31×1

 

WOD: 8 Min AMRAP – Coaches Choice! Just Like the Games – unknown & Unknowable!

A. Close Grip Bench Press

  • 8-10 reps @ 31×1

 

Bx3

B1. GHD Sit Up

  • 15 reps

B2. Turkish Get Ups

  • 5 reps each Arm

 

C. 8 Min AMRAP – Coaches Choice! Just Like the Games – unknown & Unknowable!

MAP 3

3 min on/1 min off

3 repeats

2 rounds

Rest 5 min

 

1.

3x Pull-ups/Ring Rows adv. C2B

5x Burpees

7 Airdyne (cal) – Male/4 Airdyne (cal) – Female

 

2.

5x KBS

5x Wall Ball

15x DU