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11.22.16 Tuesday

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SCHEDULE FOR THE WEEK:

Monday-Wednesday: Normal Classes
Thursday: Turkey Day Wod @8am
Friday: 5:00pm and 6:00pm only
CF7C IN-HOUSE THROWDOWN AND DINNER POTLUCK

It’s that time of year again CF7C Family. This year we are gonna kick it up a notch! We would like to announce our Christmas Throwdown and Gym family dinner. This year we will start the day off with a in-house family throwdown. That same evening we will come back together for a potluck style dinner party in which we encourage our members to dress their best! This will be an amazing get together before the holidays! After the team throw down, the gym will be turned into a Christmas themed dining area where we can sit down as a community and enjoy each other’s company as well as enjoy some amazing food. We will have a potluck dish sign up, team sign-up, and volunteer signup posted. We will also be doing a t-shirt for the throwdown. We encourage all to attend! More information to come.

Throwdown will begin at 9am
Dinner/Potluck will begin at 6pm

 

WEIGHTLIFTING

Every 90 sec. for 12 min

Perform 1 Power Clean

*work up to a heavy for the day

 

METCON

6 Rounds
10 Toes To Bar
10 Hand Release Push-ups
10 Squat Cleans (135/95)
For time…

11.21.16 Monday

By: 0

SCHEDULE FOR THE WEEK:

  • Monday-Wednesday: Normal Classes
  • Thursday: Turkey Day Wod @8am
  • Friday: 5:00pm and 6:00pm only

 

CF7C IN-HOUSE THROWDOWN AND DINNER POTLUCK 

It’s that time of year again CF7C Family. This year we are gonna kick it up a notch! We would like to announce our Christmas Throwdown and Gym family dinner. This year we will start the day off with a in-house family throwdown. That same evening we will come back together for a potluck style dinner party in which we encourage our members to dress their best! This will be an amazing get together before the holidays! After the team throw down, the gym will be turned into a Christmas themed dining area where we can sit down as a community and enjoy each other’s company as well as enjoy some amazing food. We will have a potluck dish sign up, team sign-up, and volunteer signup posted. We will also be doing a t-shirt for the throwdown. We encourage all to attend! More information to come.

Throwdown will begin at 9am
Dinner/Potluck will begin at 6pm

 

WEIGHTLIFTING

10RM BACK SQUAT (paused 2 sec each rep)

-then 2×10@90% not paused

 

METCON

10 min amarp
15 Power Snatch (75/55)
20 Lateral Bar Hops

Wednesday 11.16.15

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*Temporarily we will be cancelling all further mobilty classes until we move to our new space. We will be announcing our exciting move date as soon as we get one! Stay tuned!!! 

WEIGHTLIFTING

8-8-8-8

Push Press

*work up to a heavy

 

METCON

Buy in: 1 min plank
21-15-9
Deadlifts (225/155)
Bar over burpees
For time…
Buy out: 1 min plank

Tuesday 11.15.16

By: 0

*Temporarily we will be cancelling all further mobilty classes until we move to our new space. We will be announcing our exciting move date as soon as we get one! Stay tuned!!! 

WEIGHTLIFTING

Every minute on the minute for 16 min:
Odd – 2 Snatch (choose a heavy weight)
Even – 25 Double Unders

METCON

12 min amrap
5 Power Snatch (115/75)
-then…
2 Rounds of “Cindy”

*******************************

“Cindy”
5 Pullups
10 Pushups
15 Squats

Monday 11.14.16

By: 0

*Temporarily we will be cancelling all further mobilty classes until we move to our new space. We will be announcing our exciting move date as soon as we get one! Stay tuned!!! 

WEIGHTLIFTING

10 RM Back Squat

*pause 2 sec in the bottom  each rep

-then 10@90% of above with no pauses

 

METCON

20-15-10

Clean and Jerk (135/95)

*run 400m between each round