Workouts for 12/2 – 12/8

Billy and Kathy just hanging around during Saturday’s team workout.

 


DECEMBER SCHEDULE:

12/6 – NO 4:30 CLASS (HOLIDAY PARTY TIME!)
12/24 – NO AFTERNOON CLASSES (4:30/5:30)
12/25 – GYM CLOSED
12/26 – 9AM ONLY
12/31 – NO AFTERNOON CLASSES (4:30/5:30)
1/1 – GYM CLOSED

HOLIDAY PARTY 12/6:

Holiday Party is on 12/6 at George’s Coffee Shop starting at 6:30PM until?
Food will be served and there will be a CASH bar! Save the date, get a babysitter and get your party pants prepped! Can’t wait to celebrate another year with this AH-MAZING community!

CFCA GAMES

As of week 3 (Week 4 has an extension until tomorrow)

G.O.M – 1
47 Proof – 2

Deaf, Blind & Beautiful (DBB) – 1
Just In Time (JIT) – 3
Team Jazzy –  4
Kick A$$ – 2
Nap Time – 5
Peer Pressure – 6

 

Monday 12/2

30MINS Ascending Ladder / Single Side Complex

KB Deadlifts R/L
KB Swing R/L
KB Clean & Press R/L
KB Gorilla Row R/L
KB Goblet Lunges R/L

Then

10mins with Partner
Shuttle Sprints

Alternate efforts every :30

 

 

 

Tuesday 12/3

With Partner
500-400-300-200-100 x 2
P1: Distance
P2: Rack Hold
*If running do a Flat Loop for the 500m*

You go, I go format so each partner does the distances noted, alternating efforts. While one is working on the meters, is holding KBs in the Rack position.

 

 

 

Wednesday 12/4

 

 

Challenge: Max Consecutive Double Unders or 5 mins practice for those still working towards getting those elusive doubles!

Then

150 Double Unders or Single Unders x 2 (300)
21-15-9
Hang Power Snatch
Box Jumps
150 Double Unders or Single Unders x 2 (300)

Then

Accessory Work

 

 

Thursday 12/5

 

20MINS for Quality
1 lap Sled Push
1 Length seated rope pull
Max set Ring Dips/Bar Dips

Then

Mini Dice Roll (core style) with Partner (10 mins or so)
1. 30 Renegade Rows – 1 works / 1 holds superman
2. 40 Russian Twists – 1 works / 1 rests
3. Accumulate 2 minutes of Plank 1 works / 1 rests
4. 30 Plank-ups – 1 works / 1 does Hollow hold/rock
5. 50 Medball partner sit-ups
6. 3 rounds each leg throw downs

 

 

 

Friday 12/6

 

AMRAP15
Max Cals Row/Ski
*every 2MINS do 15 sit-ups

Directly into……

AMRAP15
Max Cals AD
*every 2MINS do 15 Walking Lunges

Stretch / Roll-out

 

 

 

Saturday 12/7

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members.

Coaches Choice

 

 

 

Sunday 12/8

 

30-20-10
KB Swings
Sit-Ups

30-20-10
Wall Balls
Push-Ups

30-20-10
Cals
Pull-Ups

30-20-10
Goblet Squats
Goblet Step-Ups