Monday, December 29, 2014


Workout of the Day

In 20min:
Back Squat -ME/RFH- 5-3-2-1-1-1-1-*1-*1

3min Rest

AMRAP in 12min:
90 Double Unders
30 Knees-to-Elbows
10 Squat Clean (185/130lb)

Class Schedule Change–Hey all, beginning in the New Year, we will no longer hold “Bring a Buddy” on Saturdays at 10am. We will have a “Free Trial Drop-In” class on Sundays at 10am, and will move to only one regular group class on Sunday at 9am. This will begin the weekend of 1/3-4/2015.
CFCM Holiday Schedule–All other days besides those listed below will be normal schedule!
New Year’s Eve (12/31): 8am, 9am, and 12pm
New Year’s Day (1/1): 11am (90min class)

Link Love
Read5 Reasons Women Should Not Lift Weights, from Strong Coffey.
WatchBetter Muscle Upping, with Kelly Starrett and Carl Paoli from Mobility WOD.
EatBrussels Sprouts Chips, from Nom Nom Paleo.

Competitive Program
Snatch MTR 3-2-1-1-1-1-1-1-1

In 14min:
60 Cal Row
50 T2B
40 Burpees
30 Deadlifts 225/155
20 Muscle-ups