Workout of the Day
3 Rep Max Front Squat
3 Rep Max Weighted Pull Up
3 Rep Max Snatch Grip Deadlift
Read –Simple Test Predicts Longevity
Upcoming Special Events – Holiday Schedule
Holiday Sweater WOD – Wednesday Dec 19
Wear your sweetest holiday sweater Wednesday for our Christmas Sweater WOD. We’ll be throwin’ down in wool all day so bring your finest holiday garb.
End of the World WOD – Friday Dec 21
You’ve heard that the world is coming to an end on December 21st right? Ya, we’re as skeptical as you, but thought it would be a good idea to at least thumb our nose at the crazies a bit. Friday we will hold a special End of World WOD at 6pm at CFCM. This is the last workout of the day, and possibly the world, so come prepared.
Alec’s 12 Days of Christmas WOD on Christmas Eve – Monday Dec 24
We are going to only be holding morning classes and the noon class for Christmas eve and Alec is going to be making it a fun one.
Christmas – Tuesday Dec 25
Day After Christmas – Dec 26
To give everyone a chance to get batteries and play with their new gadgets we are only holding our afternoon classes the day after Christmas. Enjoy the time.
New Years Eve – Monday Dec 31
To keep the night free for you to go out and get weird to celebrate the new year we are only having our morning classes and the noon class. Happy New Years
New Years – Tuesday Jan 1
Lets get this new years resolution started on the right foot by getting in a great workout. We have one WOD scheduled at 11am so come out and sweat the booze out.
Block Mid-Thigh Power Clean w/ 5sec pause in the Power Position 3/35% 3/45% 2/50% 3×1/55%
Block Below Knee Power Clean w/ 5sec pause in the Power Position 3/35% 3/45% 2/50% 3×1/55%
Power Clean w/ 5sec pause in the Power Position 3/50% 3/55% 2/65% 3×1/75%
Dynamic Effort Upper-Body
Feet Straight Floor Press w/ chain 8×3/55% on the minute
Free Standing Hand Stand Push Up 5-10
Ring Archer Pull Up 1-2-3-4-5-4-3-2-1ea
Ring Dips 5-10-15-10-5
Tempo Ring Bubaca’s 3-4×3-5 (Tempo: 4-2-2)
Tempo Skin the cat 3-4×3-5 (Tempo: 4-2-2)
Static Stretching 5-10mins.