Send-Off Workout for Jill at 8am Tomorrow!

Aug 31st, 2013

Category: Community

Send-Off Workout for Jill at 8am Tomorrow!


Jill taking time to pose for the camera at Femme Fit


We’re holding an alternative workout at our Emeryville location tomorrow (Sat 8/31) at 8am.  It’s a send-off workout for Jill, who many of you have gotten to know over the past year-and-a-half or so that she’s been training here.  Unfortunately for us, Jill is leaving the Bay Area for a great opportunity down in Los Angeles.  Who would’ve thought that the client we locked in on her very first CFO class would’ve stuck around?!

We will miss her very much.  Hopefully she can make it up here to visit every once in a while!

On to the workout…

(Jill’s send-off workout will be run concurrently with the regular CFO WOD at 8am.)

For about a year now, Jill’s been bugging me to do an FMP workout.  FMP stands for Full Mission Profile.  This type of workout is something that she did when she trained at Brass Ring Fitness, her previous gym.  The workouts are based on real-world scenarios.

The workout we’ve put together is based on the scenario presented here.  We’ve changed the exercises around a bit, though.  The workout we’ve put together has three phases, all done back to back to back, as follows:

Phase I – Locate Climbers
5 Rounds:
10 Box Jumps
15 Pull-Ups
20 Walking Lunges

Phase II – Rescue
5 Rounds:
10 Deadlifts @ 135#/95#
10 Front Squats @ 135#/95#
10 Hang Power Cleans @ 135#/95#

Phase III – Evacuation
400M Buddy Carry
*Every 100m both partners must stop and do 15 push-ups.
*At the 400m turnaround mark, switch partners.