Workout of the Day: Friday, 29-November-2024
Announcement
Warm-up
400m Run
then
3 Rounds
5 Push-up to Down Dog
W/KB
10/10 FR March
15 KBS
20 SDL
Thanksgiving Sampler Platter (Time)
For Time
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings 53/35
Then, 3 Rounds of:
15 Box Jumps 24/20
15 Knees-to-Elbows
Then, 2 rounds of:
20 Wall-Balls 20/14
30 Sit-Ups
Then, 1 Round of:
50 Burpees
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings 53/35
Then, 3 Rounds of:
15 Box Jumps 24/20
15 Knees-to-Elbows
Then, 2 rounds of:
20 Wall-Balls 20/14
30 Sit-Ups
Then, 1 Round of:
50 Burpees
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
This weeks schedule:
Friday: 9 am only
Saturday and Sunday: normal hours
25 Days of Fitness Challenge!
Beat the holiday bulge with an attendance challenge – attend the most classes in December and win cash! Tie breaker will be most consecutive classes attended.
$20 buy in (put a note with your cash in the blue box on the desk to enter)
Be sure to sign in on Wodify- Dec 1-25
Need more classes? Email triciacfmh@gmail.com to increase your class limit or purchase drop in classes at CFMH.wodify.com
**attendance will be confirmed by Wodify only, athletes are responsible for confirming they get signed in at each class**