Sunday 11-11-18

Happy Veterans Day!!!

scheduling announcements:

December 15th: CFRC CHRISTMAS PARTY

November 17th and 18th, Gym Closed

CYCLEFIT 9AM

OPEN GYM 10AM to Noon

Suggested WOD

PARTNER RECOVERY WORKOUT (teams of 2) 

AMRAP x 15 MINUTES

P1 – Bikes @ Consistent Effort

P2 – 5 Strict Pull-ups + 10 Push-ups + 14 Alt. Lunges

-1:00 Transition-

AMRAP x 15 MINUTES 

P1 – Rows @ Consistent Effort 

P2 – 5 Up/Downs +10 Step-ups + 40 Single Unders

*P2 is the pacesetter in both efforts

FINISHER

2 SETS, FOR QUALITY 

1:00 Partner Sit-ups + High Five 

1:00 Partner DB Plank Movers*

1:00 Partner Synchro Flutters