CF Blog December 17

Strength:  IMG_7526
Back Squat​​
1.1 @30X0 x 5 sets

*rest 15sec between singles with the bar on the rack (2 singles each set)
*rest ~ 2 min b/w sets
*build weight each set

WOD:
3 Rounds
Row 300/250
Clean Grip Deadlift x 10​​​(225/155) (no hook grip)
Double KB Front Rack Carry x 30m​​(24/16 kg) (1.5/1)

*rest 1 min b/w rounds
*scale deadlift weight as needed (should be able to do first set unbroken)

Conditioning WOD:
A) 6 x 400m run
*1:1 rest ratio
*goal is consistent times across all 6 runs (+/- 3 sec)
*scale number of runs to keep total time under 30 min

B) EMOM 9
Min 1: BB Good Morning (empty bar) x 15
Min 2: Ring Plank x 30 sec
Min 3: Slam Ball x 10 (30/20)

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Momma’s Quote of the Week:  “Looking good and feeling good go hand in hand. If you have a healthy lifestyle, your diet and nutrition are set, and you’re working out, you’re going to feel good.”—Jason Statham

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Please Note Our Holiday Schedule of Classes:

Monday, December 24: 8, 9:30 and 11am classes only
No classes on 25 – Merry Christmas!
Wednesday, December 26: 8, 9:30 and 11am classes only
Thursday, December 27: no 7:30pm class
Friday, December 28: no 7:30pm class
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New Year’s Eve (Dec 31): no 7:30pm class
New Year’s Day (Jan 1): 10am & 12pm classes only

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