“Africa” featuring Musana Children’s Home from Flatirons Community Church on Vimeo.
Come Support our Musana Team!
On Friday and Saturday, September 28th and 29th, we will be doing the Musana Fundraiser workout. The workout is being done to support our team that is headed to Uganda Africa next month. WE NEED YOUR HELP! Each member is committed to raising $2,900 to pay for the trip, and we would like to give more if possible. Here is how you can get involved:
We will be accepting your donations:
Friday, Sept 28th – participate in the WOD in ALL regular classes
Saturday, Sept 29th – bring a friend/family member and participate in the WOD at 9:00, 9:30, or 10:00 am.
IF YOU ARE COMING ON SATURDAY, please sign up for a heat HERE. Only one of the partners needs to sign up via Mind Body scheduler. We have 8 teams going at each heat (9, 9:30, and 10:00). If we need to open another heat, it will go at 10:30.
Donations of $50 or more get you a special edition MBS Musana shirt ( MBS logo is on the back shoulder blade).
Workout for Musana
With a partner, as many rounds as possible in 24 minutes of:
24 Pullups (mod jumping pu’s)
24 Thrusters 95/65 lbs. (mod 75/55)
24 Hang cleans 125/85 lbs. (mod 95/65)
24 Deadlift 215/175 lbs. (mod 145/95)
24 Box jumps 24″/20″ (mod 20/16)
The workout begins at the pullups and will alternate from beginning at the pullups and the box jumps. For example, round one will start at pull-ups and finish at box jumps. Round 2 will begin with box jumps and finish with pull-ups. The WOD will be scored by total rounds-reps done within the 24 minutes. Only one partner works at a time. Scaling WILL be allowed, but will eliminate you from the prizes.
Prizes
$100 in Reebok cash (gift cards) will be awarded to each of:
- Top Rx Male team
- Top Rx Female team
- Team with most money raised
Workout of the Day
On the 2 minute interval, for 10 minutes:
Zercher squat, 3-3-2-2-1-1-1-1-1 (use a fat bar if needed)
Example loading:
135×3
155×3
175×2
185×2
195, 205, 215, 225, 235×1′s
then
5 Rounds for time:
9 Deadlifts 225/155 lb.
Men-12, Women-9 Ring pushups*
*Modify to pushups on dumbbells, then to ground. There should be no more than 2″ between the ring and the ground.
