Workout of the Day: Wednesday, 27-November-2024
Announcement
Warm-up
3 Rounds
15 Goodmornings or RDL or GHD
10 Calve Raises
10 alt V-ups
Deadlift (12 EOMOM
3 DL 75-80% of 1RM
Drop and Reset each Rep)
3 DL 75-80% of 1RM
Drop and Reset each Rep)
Metcon (AMRAP – Reps)
10 AMRAP
10 DUs
3 Power Cleans 135/95
Add 10 DUs per Round
Add 3 Power Cleans per Round
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
This weeks schedule:
Wednesday: No 5:30 or 6:30 pm
Thursday: closed
Friday: 9 am only
Saturday and Sunday: normal hours
25 Days of Fitness Challenge!
Beat the holiday bulge with an attendance challenge – attend the most classes in December and win cash! Tie breaker will be most consecutive classes attended.
$20 buy in (put a note with your cash in the blue box on the desk to enter)
Be sure to sign in on Wodify- Dec 1-25
Need more classes? Email triciacfmh@gmail.com to increase your class limit or purchase drop in classes at CFMH.wodify.com
**attendance will be confirmed by Wodify only, athletes are responsible for confirming they get signed in at each class**