Workout of the Day: Wednesday, 06-November-2024
Announcement
Warm-up
Wrist mobility
then
2 min Wall-sit
1 min Hollow Hold
then
3 Rounds
5 Hang Power Cleans
5 Front Squats
Power Clean (3 Rounds
1 min
MAX Power Cleans
round 1 60%
round 2 70%
round 3 80%
3 min rest between)
1 min
MAX Power Cleans
round 1 60%
round 2 70%
round 3 80%
3 min rest between)
Metcon (Time)
8 Rounds
15/8 cal Bike/Ski Sprints
REST 2 min
*score is slowest round
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!