Sorry everyone, but I’m going to have to cancel this Saturday’s class (8/27/10) in Grant Park.
Due to the lack of students attending Saturday classes, we will be implementing an RSVP system for the rest of Saturday classes. Details will be posted soon so stay tuned!

Thanks, and sorry again,

Jesse/ZombieFit

PS. If you are interested in outdoor classes and are available Tuesday nights, Jeff host a great class in Grant Park. Check the class schedule page for more details.

Warm Up:: run 1/4 mile, bike 1/2 mile, row 250 m.

3 rounds of: 10 air squats; 10 push ups; 10 sit ups; 10 air squats; 10 pull ups (may sub with jumping if needed)

WOD 208
Compare to your time for WOD 92

étudiant:
For time, complete 15-9-7 repetitions of: 5 foot precisions, dips and sit ups. After each total round complete a 100m sprint or sprint on a bike 1/4 mile or row 125m.

avancee:
For time, complete 21-15-9 repetitions of: 6 foot precisions, dips and sit ups. After each total round complete a 100m sprint or sprint on a bike 1/4 mile or row 125m.

traceur:
For time, complete 21-15-9 repetitions of: 6 foot precisions, dips and elbows to knees. After each total round complete a 100m sprint or sprint on a bike 1/4 mile or row 125m.

Post time to comments.

Cool Down
Perform a plank hold till failure times 3.

Ever wonder what it would be like to randomly show up at a ZombieFit class? Well now you can see the first-person impressions of a fitness professional.

Shanon M. O’Regan came out to a class a couple of months ago and wrote this amazing write-up. Thanks for the props Shannon! Hope to see you again soon.

Also, if you’re in the Chicago-land area, be sure to check out her blog as she reviews other novel fitness ideas.

Today is a rest day, so if you missed a WOD look through our archives and do it today, if not, enjoy the last remaining days of summer and do something fun.

A question to our readers and athletes:

We just found out that the gymnastics gym in St. Charles that has been gracious enough to let us practice parkour there is closing and moving to another location. Does anyone know of any gymnastics gyms in the Chicagoland area that might be interested in us hosting a ZombieFit class there a couple days a week? If you do, please shoot me an email at zombiefit@gmail.com.

Warm Up:: run 1/4 mile, bike 1/2 mile, row 250 m.

3 rounds of: 10 air squats; 10 push ups; 10 sit ups; 10 air squats; 10 pull ups (may sub with jumping if needed)

WOD 208
Compare to your time for WOD 173

étudiant:
For time, perform the following:

25m quadrupedal movement
100m sprint
25 burpees
100m sprint
25m quadrupedal movement

avancee
For time, perform the following:

50m quadrupedal movement
200m sprint
25 burpees
200m sprint
50m quadrupedal movement

traceur:
For time, perform the following:

50m quadrupedal movement
200m sprint
50 burpees
200m sprint
50m quadrupedal movement

Post time to comments.

Cool Down
tabata squats.