16.4

If you HATE your back, then you’re going to LOVE 16.4!

Obviously I’m making light of the situation, but it’s going to be very important with the combination of these particular movements to protect your back by prioritizing your technique.

We should always be putting consistency in good form as our main focus.  As coaches, we will always honor and celebrate proper & safe movement over speed & weight.

Today’s workout is a great reminder for all of us to dial it in and focus so that we aren’t feeling the pain later.

DON’T FORGET THAT TONIGHT’S THEME FOR FNL 16.4 IS SUPERHEROS!

Come representing your favorite hero (or villain) and maybe it’ll give you that little extra push you need to conquer the WOD.

You’ll definitely need some clean fuel to give you that boost or help you recover, and for Friday Night Lights 16.4 we have another awesome sponsor: RX Bars!

They’re the bars we already carry in the pro-shop in the lobby. Made from real food, generally 5 ingredients or less.  Delicious, nutritious, and a great deal at only $3.00 a bar!

Well that deal is about to get better!

As part of their sponsorship for 16.4, anytime from Thursday @ 5pm when the WOD is announced, until Monday @ 5pm when your scores are due, we’re offering a DEEP discount.

cfhv_rto_banner rxbar

Buy a box of 12 bars for 25% off!  You can mix and match ANY flavors you want with this special offer!  Only $27 (down from $36) for a box of 12 bars!

We have limited stock in our closet, so get yours quick!

Final reminder! THIS Saturday, March 19 @ 11:30am (after open gym) is our ladies only special farewell WOD with Katie!

As per her request, it’s a “shorts only” class, and we really would like to encourage as many of our women as possible to come out to this special WOD and see Katie off proper!


Friday’s Training:

16.4:

RX:

13 MINUTE AMRAP:

55 DEADLIFT
55 WALL BALL
55 CAL ROW
55 HSPU

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

SCALED:

55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

MASTERS:

55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

SCALED MASTERS:

55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.