Wednesday, December 31, 2014

Mike_OHS
Mike.

Workout of the Day

In 12min:
Clean + Hang Clean -MTR- 5×1+1

3min Rest

Overhead Squat Ladder at 1/2 Bodyweight

Announcements
Class Schedule Change–Hey all, beginning this weekend, 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.
CFCM Holiday Schedule
New Year’s Day (1/1): 11am (90min class)

Link Love
ReadWhy the Option to Quit Actually Makes Us Work Harder, by Craig Marker from Breaking Muscle.
WatchShirley and the Bodybuilder, from Infinity List.
EatChicken Thighs with Peppery Pesto, from Paleo Comfort Foods.

Competitive Program
10am to 12pm

Straps Snatch + Hang Snatch (mid-thigh) + Hang Snatch (Below Knee) -MTR- 3-2-1-1-1-1-1

Run
800m-400m-2x200m-2x100m-2x50m
Rest 1 to 2 (Work to Rest)

3 Rounds
50 Double-unders
25 Knees-to-Elbows
50 Air Squat