Wednesday 24.February.2010
Don't forget to bring your MMA Gloves!!! If you don't have any, we have some loaners.
4 x 5-minute rounds with 1-minute rest in between rounds. Complete as many reps as possible in 1 minute for the first exercise. After the first minute, move immediately to the next exercise and complete as many reps until that minute is up....etc. etc. etc. No rest in between each exercise until the minute of rest rolls around.
- burpees
- sumo deadlift high pull
- box jumps
- wall ball
- heavy bag work
This is truly a box built by its members and friends of C5. Everyone, this is your box........
C5 would like to thank all of our athletes & friends that came out the past week to help setup the new box. This endeavor could not have been completed without everyone's help and support. Many of you sacrificed valuable time with your families to come out and make the new C5 box a dream come true. For the past week, the C5 community, swept, sprayed, painted, built, and moved. What should have taken us weeks to complete alone took us only 3 days. The outpouring of generosity could never be repaid in words and we hope that someday, we would have the opportunity to express our gratitude. We truly feel like we have family here with the goal of always being there for each other, dreaming, working hard, and of course...pursuing fitness excellence together.
To Steve and Sally, for providing us with the opportunity to start C5 and allow us to pursue our goal of building a fitter community, we thank you. We are truly indebted to both of you for your guidance and generosity. Opening up Cypress Ridge facility for us to begin C5 was a leap of trust you took with us and we are thankful. You are mentors for us and will always look to you for advice.
To Reno and Crissy, you guys rock! From Reno's awesome logo making skills, business advice, "explosive" paint sprayer operation skills, and precision welding to Crissy's ability to feed the crew, nail the crap out of a whiteboard, and install lighting...we can't thank you enough. You guys have bent over backwards beyond any expectation of what would be considered friends and have treated us like family the moment we met.
To Chad, who PR'ed with a 3:30 Fran in only 3 months, your enthusiasm and push drove us to believe that C5 can become bigger and better. And guess what, you were right. We not only consider you one of C5's elite athletes but we consider you a trusted friend and confidant that is there to always lend a hand and crush the WOD simultaneously...while working 2 jobs....in multiple locations. Thanks again bro.
To Joe and Erin, for all the help and assistance in building C5. Your trust in the program and C5 has allowed us to grow beyond our expectations. Thanks again and we will both do great things together.
To Dustin, Lefty, Chuckster, and Jason, thanks for your time and donations. Thanks to you guys, our mats are lined up and the floor is literally squeegeed clean, the equipment got here in one piece, and our water (and beer) are cold. If we forgot somebody, we didn't mean it...call us on it and we owe you burpees. :-)
And to the athletes who were with us from the beginning to now, thanks for your motivation and enthusiasm. Remember....this is your box. This is where our pursuit to achieve our personal best begins. Healthy bodies make healthier minds, healthier lives, and healthier communities. We promise to still do the trips to Trader Joe's and help you shop for healthy foods. We promise to run side by side with you on your first 10K. We promise to drive down to CF competitions whenever needed. We promise to provide the best personalized assistance possible. We pledge to do our very best for you. From the bottom of our hearts...Thank You. READY...IN 3-2-1 GO!!!!!!