WOD 12/7/16

PRE CLASS WARM UP

3 Rounds

300m Row
30 Flutter Kicks
10 Push Ups

STRENGTH

Push Press – 5×1 + 2 Jerks (Heavy)

METCON

800m Run

20 Deadlifts (135/95)
15 Power Cleans
10 Push Press

1000m Row

ADVANCED

800m Run

20 Deadlifts (155/115)
15 Power Cleans
10 Push Press

1000m Row

POST CLASS

5m Rolling Out


Mobility Class

Coach Nic has Mob Class this Thursday at 530 PM! Be there and get loose!!!


Lacrosse Balls

In order to make Coach Nic’s Mob Class more fun, we’ve purchased more Lacrosse balls. The balls are marked with CFC on them and are NOT to be taken from the gym for any reason. We’ve lost a ton of them over the past few months and we are tired of it. If you have taken one, please find it and return it. Thank you!


 

If you’re in the market for a good pre workout supplement, CFC now carries this badass stuff- Vaper. Loaded with BCAA’s and electrolytes and just enough caffeine to get you going without being spun out, this stuff works and tastes great! $64.99/container gets you some!!

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