Donny spends his 9-5 helping to run one of the world’s greatest and oldest motorcycle brands, FMF. Note the similarity of his BOR position shown above with the “attack” position on a dirt bike. Surely this training translates over to his riding on a regular basis.
Workout of the Day
5 Rounds for time of:
15 Barbell Bent Over Row (155/105lb)
Schedule Change – Off Site WOD
This Saturday, December 15th, We are holding one class at 10am at the beach (59th Street). Show up early for some fun times outside on the beach in Southern California fashion in the middle of December.
Upcoming Special Events
Holiday Sweater WOD – Wednesday Dec 19
Wear your sweetest holiday sweater next 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. Next Friday we will hold a special End of World WOD at 6pm at CFCM. This is the last workout of the day, and possible the world, so come preppared.
Christmas Tree Project
You may have seen that we have a great smelling Christmas tree in the gym. You may have also noticed that it’s pretty bare right now. We want you to fill it by bringing ONE ornament to put in the tree, so feel free to bring one in that describes you and hang it on the tree.
Deadlift+RDL+BOR+MC+FS+Press-Good Morning 1x5ea.
Sn. Deadlift-HH Snatch Pull+Hang Muscle Snatch+OH Squat+Zotes Press 1x5ea.
Olympic Lift Training (30min)
Power Snatch + Hang Power Snatch + Snatch 3+3+3/35% 2+2+2/50% 2+2+2/60% 8×1+1+1/70%
**On the min.**
2 k row (OUTSIDE)
5-10min Static Stretch