160928_CFCM-229

Wednesday, December 28 2016

Gym News

Holiday Schedule!

Saturday 12/31 : only ONE class at 9am

Sunday 1/1 : closed

Workout of the Day

STRENGTH / SKILL:

In 15 minutes of:

Overhead squat 1-5-1-10-1-15 reps

2 minute Transition

METCON / CONDITIONING:

3-2-1

Legless Rope Climbs (15ft)

Squat Cleans 285/195 lbs.

DB Squat Snatch (R/L) 100/70 lbs.

Time cap 6 minutes

 

 

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