Workout of the Day: Thursday, 07-November-2024
Announcement
Warm-up
2 Rounds
30 sec HS Hold
20 sec Lunge hold on each leg
then
2 Rounds
20 Walking Lunges
10 Strict Press
Split Jerk (Every 90 sec for 9 rounds
2×3 Split Jerks
2×2 Split Jerks
5×1 Split Jerks MAX)
2×3 Split Jerks
2×2 Split Jerks
5×1 Split Jerks MAX)
Metcon (Time)
100 cal Row
EMOM
15 Sit-ups including first min
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!