Sunday, December 6 - Saturday, December 12

Join us on Saturday at CFEP for class at 9, 10 or 11 for a photo shoot during the workout! All members are welcome & encouraged to join (this class is free & does not count towards your weekly session allotment). 

Join us on Saturday at CFEP for class at 9, 10 or 11 for a photo shoot during the workout! All members are welcome & encouraged to join (this class is free & does not count towards your weekly session allotment). 

Sunday, December 6 - No Class

 

Monday, December 7

Strength: 10 Minute MOMO

Back Squat

  • 5 reps @ 60% of 1 Rep Max 

WOD: For Time

"Josh" (compare to 7/1/15 & 10/24/14)

  • 21 Overhead Squat (63/95)
  • 42 Pull-Ups
  • 15 Overhead Squats (63/95)
  • 30 Pull-Ups
  • 9 Overhead Squats (63/95)
  • 18 Pull-Ups

*17 minute time cap

 

Tuesday, December 8

Skill Work: Double/Triple Unders

WOD: 20 Minute MOMO

  • Row
  • Shuttle Run

*Mobility work

 

Wednesday, December 9

Strength: Push Jerk

  • Establish a 1 Rep Max (compare to 7/17/15)

WOD: For Time (compare to 12/19/14)

  • 100 Thrusters (63/95)

*EMOM 3 burpees until 100 thrusters have been completed

 

Thursday, December 10

Strength: Hang Clean

  • 5x2

WOD: 5 Rounds for Time

  • 5 Hang Power Cleans (93/135)
  • 10 Ring Dips
  • 15 KB Sumo Deadlift High  Pull (35/55)

 

Friday, December 11

Partner WOD: 22 Minute AMRAP

  • 100 Double Unders
  • 100 Sit-Ups
  • 100 Lunges
  • 100 Push-Ups

 

Saturday, December 12

*Class at 9AM, 10AM, and 11AM at CFEP

*Class at 930AM at CFPL

WOD: 30 Minute MOMO

  • Box Jump (20"/24")
  • Toes to Bar
  • Overhead Squats (53/75)
  • KB Swings (35/55)
  • Wall Balls (14/20)
Posted on December 6, 2015 .