Dec.30.16

Limited Classes today : 7:30a/8:30a/4:30p/5:30p/6:30p

NO 3pm OPEN GYM today- sorry for inconvenience. 

Normal schedule resumes Monday. *There will possibly be schedule changes in new year. 

CF WOD:

Five sets of:

Bench Press x 2.2.2.2

(rest 10 seconds between doubles)

Rest 20 seconds

Dynamic Push-Ups x 10-15 reps

 

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Team of 2> 5 Rounds:

200 Meter Farmer’s Carry

*Carry the heaviest implements you can handle in each hand.

Dec.29.16

December is coming to a close!! What a great year it has been. Cant wait to see what the new Year brings for all of us at CFC!

New Year week class Schedule:

Dec.30- 7:30a/8:30a/3pm/4:30p/5:30p/6:30p

Dec.31- 9am Family & Friends/10a Open gym

Sunday JAN.1- Happy New Year!!

CF WOD:

7 Rounds:

5 Thrusters (155/95 lbs)

10 Pull-Ups

Dec.28.16

CF WOD:

4 Sets:

Bulgarian Split Squat x 6-8 reps each leg

-Rest-

L-Sit x 60 seconds

(if you cannot hold for 60 seconds unbroken, accumulate the time in as few sets as possible)

-Rest-

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Five sets of:

15 Russian Kettlebell Swings

10 Box Jumps or Step-Ups

Rest 60 seconds between sets

Christmas EVE 16

Hope everyone has a Safe and Very Merry Christmas!!!

12 Days of Christmas WOD:

For Time

1 Sumo Deadlift High-Pull (75/55 lbs)

2 Thrusters (75/55 lbs)

3 Push Press (75/55 lbs)

4 Power Cleans (75/55 lbs)

5 Power Snatches (75/55 lbs)

6 Kettlebell Swings (53/35 lbs)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lbs Plate)