WOD 12/8/16

PRE CLASS WARM UP

3 Rounds

200m jog
20 Lunges
8 Ring Rows

STRENGTH

Weighted Step Up – 4×8/leg (Heavy)

METCON

3 Rounds

50 Double Unders
40 Wallballs (20/14)
20 Pull Ups

ADVANCED

3 Rounds

50 Double Unders
40 Wallballs (30/20)
20 Pull Ups (CTB)

POST CLASS

100 Hip drop/raise side planks
Accumulate 2m quad Stretch/side
Accumulate 1m hip flexor stretch/side


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Get registered! This is a CFC only comp and it’s a blast! We have some great prizes already in store from Northern Spirit, King Kong apparel, and Spikeball, so far with plenty more to come! Reg info is on the front counter along with volunteer sign-up!


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!


 

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