Holiday Schedule!!! (it’s also on the CFU calendar by the mobility area AND on the front whiteboard…Fred and JenG! đŸ˜‰ )
Normal Scheduling EXCEPT for the following…
12/24: 5:15am, 8:30am, Noon
12/25: Closed Merry CHRISTmas
12/26: 6:30am, 9am, Noon, 4:30pm
12/27: No Barbell
12/30: No Barbell
12/31: 5:15am, 8:30am, Noon, 4:30pm
1/1/15: 9am
Winter Schedule–>All classes will remain as is EXCEPT 6:30pm classes will be on Tuesdays, Wednesdays, and Thursdays (no Monday nights until Spring).
DON’T FORGET–CFXPRESS CLASSES TUESDAYS 6:30AM & FRIDAY NOON!
*****If any of you gals OR guys would like to order one of the “Sparkle” CFU Pullovers, please let me know by next Monday as I will put in another order. I believe if we can get at least 12 orders the prices will remain the same – $31. I will put a sign up on the wall by my office or just message/email me! Thanks!
Strength
Power clean + Split Jerk x5
Adv: Power Clean + Split Jerk + Front Squat + Hang Clean + Push Jerk x5
WOD
10min AMRAP
5 Clean & Jerk (135/95)
15 DU’s (tuck jumps is sub)
TEC WOD:
4 x 600m rest 3 min between sets
Advanced WOD:
For Time:
50 DU
75 Power Snatch 75/55
50 DU
75 Power Cleans
50 DU
75 KBS 53/35
50 DU
Bonus Work
3×2 Handstand holds (ALAP), 3×20 Hollow Rocks, 3×8 Parallette Passthroughs
