Christmas Holiday schedule

Gym is now closed for Holidays. Regular classes will resume January 4,2016

Merry Christmas and Happy New Year!!!

20151218

12 Days Of Christmas

1 deadlift 195/135
2 burpees
3 pull-up
4 push-up
5 toes to bar
6 double unders
7 lunges
8 sit-ups
9 ring rows
10 kb swing 1.5/1 pood
11 front squat 115/80
12oz beer or wall balls :)

20151217

15 min amrap

10 shuttle run(25ft)
20 db snatch
20 ovhwl
10 burpees

20151216

Deadlift

1-1-1-1-1

then for time:
1000m row

20151215

For Time:

50 burpees
20 front squat 125/75
50 burpees

20151214

5 rounds

5 unbroken strict press

15 cal row

25 sit ups

*rest 1 min between rounds-

score is total time including rest

20151211

EMOM for 10 min

10 hang clean 95/65

Sit ups

*at the top of every min perform cleans, with remaining time do sit ups. Score is total sit-ups. 

20151210

Snatch
5-5-3-3-1-1-1

Isabel
For time:

30 snatch 135/90

20151209

20 min amrap

50 double unders
21 box jump 24/20
15 pull-up

20151208

9 min continuous clock

min 0-3 row for cal
min 3-6 max wall ball 20/14
min 6-9 max burpees

20151207

7 rounds

11 front squat 135/95
10 push jerk 135/95

20151204

For time:
Partners

50 wall ball 20/14
60 dips
50 pull-up
100 walking lunge
100 double unders
800m row

*1 partner working at a time, break up reps however you like

Jan.2016 sign up info

20151203

12 min AMRAP

6 push press
10 box jump
14 toes to bar
20 broad jump

20151202

25-15-10

overhead squat 95/65
calorie row
kb swing

20151201

"Scooter"

35 min w/partner

AMRAP 30 min to:

30 double unders
15 pull-up
15 push-up
100m sprint

Last 5 min find 1 rep max partner deadlift

*1 working, 1 resting...Switch when full round is completed

CFBA Christmas party!

Christmas Party!!