CF Blog December 3

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

WOD:
AMRAP 12

10 Alt Plank Row (35/25)
https://youtu.be/mqfB7dzE7E8
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: https://www.thompsoncff.org

*

The Ultimate Christmas PARTY is Saturday!!!!

8pm-2am 
@ Studio 1212 
1212 E 10th St.

*

Please RSVP to the event Facebook page https://www.facebook.com/events/260584414639681/ ( or Mike – mike@ultimatecrossfit.com if you’re not on Facebook) to let us know you’re coming!!!

*

Leave a Reply

Your email address will not be published. Required fields are marked *