Monday – 112513

Thanks to everyone who came out on Saturday morning to support the Philippines Relief WOD! The energy was amazing and we represented very well as to how strong our Overdrive community really is. We raised an unofficial total of $505 and with the Canadian Government matching every dollar, that would make $1010! I’m very proud of our community and how we came together to help the people of the Philippines get through this hardship.

News/Announcements :
Starting in December, we will be alternating our programming on a monthly basis. So, one month will be in-house programming, one month will be CF dot.com programming. For our in-house programming, rest days will be Sundays.

Holiday Christmas Party – Saturday Dec.21 at 6 pm, Mandalay Restaurant and Lounge in Steveston. If you haven’t already RSVP’d to our Facebook page, please do so. We need to know exact numbers so to inform their kitchen how many people to expect. This is a la carte and casual as we have reserved the whole upstairs section to the restaurant. Join us for dinner, or come out for some deserts and drinks!

Skills Practice : Ring Push-Ups
Ring push-ups are a great (and possibly superior) alternative to “knee” push-ups. Ring push-ups promote proper elbow-to-torso positioning by preventing people from letting their elbows flare out to the sides. They also allow for a greater range of motion and help train full body stability.
Practice 3 sets of 5-10 reps, adjust body angle for scaling/mods
SWOD : Weighted Pull-Ups
1-1-1-1-1-1-1
-You are working on your pure strength in pull-ups. Use parallel grip only, NO kipping. Use KBs and Rogue weight belts to add load.
CWOD : In pairs, 10 min AMRAP of
150 m row
15 Perfect Push Ups
*One partner working at a time