Complete as many rounds and reps as possible in 12 minutes BURNER 15 Overhead Squats, 75/55 30 Double Unders FITNESS 15 Overhead Squats, 95/65 30 Double Unders RX 15 Overhead Squats, 135/95 30 Double Unders Post rounds and reps to comments.
Rest Day Closed
Open Gym SMALL BUSINESS SATURDAY – Come to CFDF and earn $50 off any service + referral bonuses 10am-2pm NO MOBILITY CLASS NO OLYMPIC LIFTING CLASS
Open 9am-11am 9am-10am PARTNER WOD “Turkey Roast” 10am-11am Open Gym
Rest Day Closed ENJOY THANKSGIVING! Love Coach Matt
Squat Jerk 5-5-3-3-3-1-1-1-1-1 Post load to comments.
Complete as many rounds as possible in 10 minutes of: BURNER 20 box step-ups, 24-inch/20-inch box 10 Inverted Box Push-ups FITNESS 20 box jumps, 24-inch/20-inch box 10 Wall Facing Handstand Push-ups RX 20 box jumps, 24-inch/20-inch box 10 handstand push-ups
Every minute on the minute for 20 minutes (AMRAP INSTEAD OF EMOM when you fall behind) BURNER 3 Burpees 5 Jumping Chest-to-Bar Pull-ups 7 KB Snatches 35/26 FITNESS 3 Burpees 5 Pull-ups 7 KB Snatches 35/26 RX 3 Burpees 5 Chest-to-bar Pull-ups 7 KB snatches 53/35 Post reps to comments.
Rest Day TAKE A DAY OFF, BUT USE ACTIVE RECOVERY. GO TO CHURCH, SPEND TIME WITH FAMILY. ENJOY THE DAY BUT DO NOT BE AFRAID OF GOING FOR A LONG, AIR BREATHING WALK WITH THE KIDS.
8am-9am CFDF STAFF MEETING 9am-10am “Nutrition for the Pursuit of Excellence” – open discussion 10am-11am Mobility with Coach Carla 11am-12pm Open Gym 12pm-1pm Olympic Lifting with Coach Bobby 1pm-2pm Open Gym