CF Blog December 3

Strength:  IMG_1316
Back Squat​​(20 min)
5×3 @30X0
*build to 90%


10 Alt Plank Row (35/25)
10 Ring Row (1 sec pause at top)
5 Strict T2B or Strict Hanging Knee Raise
10 Air Squat


Conditioning WOD:
25 min Running Clock

Every 2 min x 5(0:00-10:00)
200m Run + 15 Air Squat

rest 5 min(10:00-15:00)

Every 2 min x 5(15:00-25:00)
250m Row + 12 KBS(1.5/1)


Momma’s Quote of the Week:  “There are no such things as a small act of kindness. Every act creates a ripple with no logical end.”—Scott Adams  


Thanks to everyone who came out on Saturday to support our Ultimate Giveback Charity WOD to benefit Thompson Family Services here in Charlotte.

Couldn’t make it?  You can still drop-off/donate anytime at the gym through Wednesday or make a direct donation here:


The Ultimate Christmas PARTY is Saturday!!!!

@ Studio 1212 
1212 E 10th St.


Please RSVP to the event Facebook page ( or Mike – if you’re not on Facebook) to let us know you’re coming!!!


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