The Dancing Kitties have been through 13 of their 15 sessions and they are going to graduate next friday with Fight Gone Bad in Crossfit Vancouver style!
I know how hard these young adults work all week and could not be more proud of the effort that I see from them each friday. I have made a small video to showcase their work, enjoy!
I also want to say a huge thank you to all the Madlab coaches that have put time into the program. It would not have been possible without each and every one of you!
Slingblade
Friday
Warm-up: 10 minutes
With a partner:
4 rounds each:
250 m row while partner rests. Switch. Try to make each interval faster than the last.
Strength: (25 minutes)
A). 6 x 3 Box Squat
B). 6 x 3 Power Clean
Conditioning: 15 minute time Cap.
2km row
50 burpees
**If you’re not going to make the time cap, scale to 1500 m row and 30 burpees
Saturday
Warm-up: Coaches Choice (include some windmills and light turkish get-ups)
Strength: 12 minutes
Turkish get-ups – 5×1/1
Conditioning: 21 minutes
“Cerebrus”
A. 5 minutes EMOTM – 30 seconds hollow rocks
3 minute break
B. 150 KB swings in as few sets as possible
3 minute break
C. 5 minutes EMOTM – 30 seconds double unders
I hope this is a trend Shep doesn't keep up.
Great video!
Shep in tights at the end is truly worth waiting for.
These 'kids' are amazing! So genuine, nice, happy, respectful, and STOKED to learn.
MadLab material indeed.
So proud of the kitties, the truly are inspiring to watch as they dance between pull-ups, burpees and whatever else they are doing. They do the best of one of our house rules HAVE FUN!
Love the end of the video, Shep suits tights :-)
Great work Caroline, Shep and all