WOD 11/23/16

PRE CLASS WARM UP

3 Rounds

300m Row
30 Flutter Kicks
10 Push Ups

STRENGTH

Push Press – 5×3 +2 Push Jerks

METCON

21-15-9

Row (calories)
Thrusters (95/65), Then:

12-15-9

Row (Calories)
Power Cleans (135/95)

ADVANCED

21-15-9

Row (calories)
Thrusters (135/95), Then:

12-15-9

Row (Calories)
Power Cleans (185/135)

POST CLASS

5m Rolling Out


Thanksgiving Day Schedule

The gym will be closed, dark, and empty on Thanksgiving Day. Kinda like Brad’s heart in making today’s WOD…..

We will only run a 10AM and Noon class on Black Friday.


CFC Sweatshirts

We will be placing an order of CFC sweatshirts in the next couple of weeks. These will be black unisex hoodies with “Strong People Are Harder to Kill” on the front and our eagle crest on the back. They will be $50 each and the order will go in on 12/15 (I doubt they’ll be ready by Xmas). These are pre-order only, so if you want one you must sign up for one on the log sheet on the front counter. Once the order goes in, you won’t be able to get one at CFC. Get on it!


11130641_10152776368338441_1943185654_nCongrats to CFC Coach Taylor on recently passing her national paramedic’s exam! Taylor put in a ton of long hours and hard work to achieve this goal and we are proud of her efforts as she managed to work out to stay sane and coach her classes. Onward and upward!


 

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