Workout of the Day: Friday, 10-January-2025
Announcement
Warm-up
3 Rounds
4 Hang Squat Clean Thrusters
8 Sit-ups
4 Pull-ups
Metcon (Weight)
Find a 1 RM Complex
1 Power Clean
1 Push Jerk
1 Front Squat
1 Hang Squat Clean
1 Split Jerk
Metcon (AMRAP – Rounds and Reps)
15 AMRAP
20 Wall Balls 20/14
10 DB Power Cleans 50s/35s
5 Wall Walks
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
CFMH Whole 30
Jan 6th – Feb 4th
Go to My Fit Foods (free) or DexaFit West Houston ($100) and complete an InBodyScan or Dexa CFMH25 For 20% off between Dec 30-Jan 7th (baseline)
Complete another scan Feb 5- Feb 9th
We will have 3 male and 3 female winners (1st, 2nd and 3rd)
To sign up put $20 with your name on it in the blue box on the desk during the first week of Jan and email Triciacfmh@gmail.com your baseline scan.
MFF is giving us 40% off your first order! Mention the challenge and asks for the discount!
Yoga w/Jenny will be held on the 25th,Saturday this month at 9:30 am, please reserve a spot, thanks!