Workout of the Day: Monday, 06-January-2025
Announcement
Warm-up
3 Rounds
10 Thrusters
14 Alt V-ups
10 Ring Rows
Front Squat (Every 3 min
10/8/6/4/2
Front Squats
start at 50% and build
try to not bounce from the bottom)
10/8/6/4/2
Front Squats
start at 50% and build
try to not bounce from the bottom)
Metcon (Time)
For Time
12 Bar Facing Burpees
24 Thrusters 95/65
12 BFB
rest 2 min
12 Thrusters
24 Pullups
12 Thrusters
rest 2 min
12 Pullups
24 BFB
12 Pullups
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
BTW, we turned the heat on tonight 😉
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 18th,Saturday this month at 9:30 am, please reserve a spot, thanks!