CFXpress Class Tuesday morning at 6:30! This class needs more participants 🙂 In and out by 7am with a pretty good butt kickin’ 😉
Barbell at 6:30pm!! This class needs more bodies…EveryBODY could use some work on their Barbell technique!
Have you brought in your ornament for the CFU Tree? And remember our Party on Saturday, Dec. 20th at 6:30!
Strength
Snatch pull + Hang Power Snatch + Snatch balance @70-80%. 7×2+1
Adv: same @ 80-85%
WOD
12 Min AMRAP of:
2 Push-ups
2 Sit-ups
2 Alternating KB Snatches (choose a challenging weight)
4 Push-ups
4 Sit-ups
4 Alternating KB Snatches
6…
6…
6…
8…
8…
8…
etc…
Cashout: 3 minutes of DU’s (post how many you accomplished); No DU’s? Work on them!
Advanced WOD
20min AMRAP
2rds
29 air squats – 200m row
29 burpee – 200m row
29 jumping lunges – 200m row
29 push-up – 200m row
* remaining time ME full C&J 135/95
TECS WOD
“Bradley” 10 Rounds-100m-5 pullups-100m-5 Burpees-Rest 30 seconds
(1/2 reps)
Bonus Work
3×15 v-ups
3×15 oblique crunches(each side)
3×10 med ball knee raises from rig
Happy Tuesday!
Work Hard, Eat Clean, Be Blessed!
