WOD DECEMBER 31

Check Out the mustache

STRENGTH: 3X3 BACK SQUAT

WOD:

4 rounds for reps/meters/weight of:

ME UB Chest to Bar Pullups
-rest 1 minute
1 minute ME Row for Meters
-rest 1 minute
1 minute Weighted Plank Hold
-rest 1 minute

WOD December 30th

STRENGTH: 5X3 POWER CLEAN HEAVIEST POSSIBLE

WOD:

8 MINUTE AMRAP

3 POWER CLEANS 155/105#

9 BOX JUMPS

21 DBL UNDERS

CORE:  30 RUSSIAN TWISTS/ 30 GOOD MORNINGS

WOD December 29th

Strength: 3,3,3,1,1,1 Bench Press

WOD:

AMRAP in 15 min of:

5 Burpees

10 Pistol Squats

15 KB Swings 53/35

Run 100 Meters

Core: 100 Russian Twists

WOD DECEMBER 27TH

STRENGTH: 3X3 SPLIT JERK

WOD:

  • 15 Squat Cleans (155/105)
  • 30 Pullups
  • 12 Squat Cleans
  • 24 Pullups
  • 9 Squat Cleans
  • 18 Pullups

CORE: 5MIN AMRAP TGU 53/35# ALTERNATING

Holiday Schedule

Sorry for the late notice. The gym will be closed Christmas Eve, Christmas Day and the day after Christmas. Spend some quality time with family and we will get back after it on the 27th.  Happy Holidays everyone!!!

WOD December 23rd

Strength: 6 x 3 Front Squats

WOD:

Row 500 Meters

1 Minute off

Row 400 Meters

1 Min off

Row 300 Meters

1 Min off

Row 200 Meters

1 Min off

Row 100 Meters

Core: 3×12 Half Moons

WOD December 22nd

There will be a CFSG Christmas Party on Fri the 23rd of December!!! Please bring a Santa Hat and your party shoes! Sign up for WODS at 4:30,5:30 or 6:30 and stay for as long as you want after your workout. There will be some Adult Beverages Provided and if you want to bring any treats… Please Do!

Strength: 10 Min to find Max Snatch Balance

WOD:

21-15-9 of:

KB Swings 53/35

Wallballs 20/14

Core: 20 GHD’s

WOD DECEMBER 21ST

There will be a CFSG Christmas Party on Fri the 23rd of December!!! Please bring a Santa Hat and your party shoes! Sign up for WODS at 4:30,5:30 or 6:30 and stay for as long as you want after your workout. There will be some Adult Beverages Provided and if you want to bring any treats… Please Do!

STRENGTH:  10 MIN TO ESTABLISH MAX PUSH PRESS

WOD:

5 ROUNDS FOR TIME

5 HSPU

10 BURPEES

20 DBL UNDERS

CORE: 30 BAR ROLL OUTS

WOD DECEMBER 20TH

There will be a CFSG Christmas Party on Fri the 23rd of December!!! Please bring a Santa Hat and your party shoes! Sign up for WODS at 4:30,5:30 or 6:30 and stay for as long as you want after your workout. There will be some Adult Beverages Provided and if you want to bring any treats… Please Do!

STRENGTH: 5,5,3,3,1 BACK SQUAT

WOD:

Three rounds for time of:
35 pound Dumbbell  snatch, 15 reps, right arm
15 GHD sit-ups/anchored sit ups
35 pound Dumbbell  snatch, 15 reps, left arm
15 Toes to bar/toes to ball