Workout of the Day: Friday, 08-November-2024
Announcement
Warm-up
10 Elbow Rotations w/barbell
3 Rounds
5 Front Squats
10 Step Back Lunges w/bb in front rack
10 Shoulder Press
20 GHD Hip Ext
Shoulder Press (MAX Strict Press 10 min
MAX SPlit Jerk
15 min to Find 1 RM Split Jerk)
MAX SPlit Jerk
15 min to Find 1 RM Split Jerk)
Split Jerk (MAX Strict Press 10 min
MAX SPlit Jerk
15 min to Find 1 RM Split Jerk)
MAX SPlit Jerk
15 min to Find 1 RM Split Jerk)
Metcon (Time)
For Time
50/35 cals Row
10 Wall Walks
400m Run
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
Free Shoulder Pain Workshop
Saturday, November 9th 9:30-10:30 am.
CFMH Friendsgiving Potluck
Friday, November 15th at 6:30pm.
We will have a grill available if you wish to bring grillable stuff. Can’t wait to see you there!
Preorder for shirts and sweatshirts ends Friday. Check out the QR code above the water coolers at the gym or on our social media posts.
New accessory program, Total Strength!
Social posts have the details, contact Tricia or Joel for more info.
Yoga w/Jenny will be held on the 1st and 3rd Saturday each month at 9:30 am, please reserve a spot, thanks!