Wednesday December 17, 2014

Coach Liz
Coach Liz

Don’t forget that tomorrow is the CFHT “12 Days of Christmas” workout!!  Come dressed in RED and GREEN!!!

Be sure to pick up your CFHT hoodies, Progenex, and anything else you might need for the next 2 weeks by Friday…once we are gone, you won’t be able to get any of this stuff.

All athletes will need to have a CURRENT 1RM back squat, front squat, deadlift, and push press by January 10.  We will be starting a 9 week strength cycle on the 11th, and if you don’t have a 1RM, you will be lost.  Come in at Open Gym, come in before class, or stay after class if you need to get this done.

CONDITIONING:

3 Rounds

20 Pull Ups

40 Double Unders

400m Run

CASH OUT:

10 Wall Walks

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