Workout of the Day: Saturday, 09-November-2024
Announcement
Warm Up
3 Rounds
5 Burpees
5 Push-up to Down Dog
10 Squats
15 Ring Rows
Metcon (AMRAP – Rounds and Reps)
With a Partner alt movements
26 AMRAP
15 RKBS 53/35
10 HPC 95/65
15/10 cal Row
10 T2B or Banded Leg Levers
10 db Push Press 50/35’s
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!