Monday December 31, 2018

Happy New Year, CFHT.

Remember the only class for today (12/31) is at 10am.  We are CLOSED on New Years Day (1/1/19).  We resume NORMAL class schedule on Wednesday (1/2/19).

CONDITIONING:

12 minutes to complete:

1 mile run

then…

AMRAP of:

6 Handstand Push Ups

8 Burpees

10 MB Sit Ups (20/14)

* 4 minutes of REST *

8 minutes to complete:

800 m run

then…

AMRAP of:

6 Handstand Push Ups

8 Burpees

10 MB Sit Ups

* 4 minutes of REST *

4 minutes to complete:

400 m run

then…

AMRAP of:

6 Handstand Push Ups

8 Burpees

10 MB Sit Ups

Friday December 21, 2018

CONDITIONING:

0:00 – 3:00  300m Run/ME Power Cleans (135/95)

3:00 – 5:00  REST

5:00 – 8:00  300m Run/ME Push Jerk (135/95)

8:00 – 10:00  REST

10:00 – 13:00  300m Run/ME Clean and Jerk (135/95)

13:00 – 15:00  REST

15:00 – 18:00  300m Run/ME Push Jerk

18:00 – 20:00  REST

20:00 – 23:00  300m Run/ME Power Clean

CASH OUT:

Coach’s Choice!

 

Thursday December 20, 2018

Great job on the 12 Days of Christmas WOD yesterday!  Everyone crushed it!

Reminder about holiday hours:

  • Monday, December 24 – CLOSED
  • Tuesday, December 25 – CLOSED
  • Wednesday, December 26 – CLOSED
  • Thursday, December 27 – 9:00am, 5:00pm ONLY
  • Friday, December 28 – 9:00am, 5:00pm ONLY
  • Saturday, December 29 – 9:00am Open Gym, 10:00am Class
  • Monday, December 31: 10:00am ONLY
  • Tuesday, January 1: CLOSED

For today’s WOD:

Accessory Work: 

4 Rounds:

30 second Wall Sit

10 Barbell Good Mornings

30 second handstand Holds

Conditioning: 

4 Minute AMRAP –

6 Toes to Bar

6 Burpees

** 2 Minute Rest **

4 Minute AMRAP –

6 Hand Stand Push Ups

6 Burpees

** 2 Minute Rest **

4 Minute AMRAP –

6 Ring Dips

6 Burpees