November 13th-17th: “Friendsgiving” Bring a friend week.
November 23rd and 24th: Gym Closed.
December 2nd and 3rd: Gym Closed.
December 9th: CFRC Christmas Party!!!!!
“Bulger”
10 Rounds of
150m Run
7 Chest to Bar Pullups
7 Front Squats (135/95)
7 Handstand Pushups
For Time
November 11th (This Saturday): 8AM Bootcamp Only, Due to road closure.
November 13th-17th: “Friendsgiving” Bring a friend week.
November 23rd and 24th: Gym Closed.
December 2nd and 3rd: Gym Closed.
December 9th: CFRC Christmas Party!!!!!
3 Rounds:
75 Double-Unders (F150 Single Unders)
35 Pushups
15 Power Cleans (O135/95, P115/80, F95/65)
For Time
November 11th (This Saturday): 8AM Bootcamp Only, Due to road closure.
November 13th-17th: “Friendsgiving” Bring a friend week.
November 23rd and 24th: Gym Closed.
December 2nd and 3rd: Gym Closed.
December 9th: CFRC Christmas Party!!!!!
PERFORMANCE
AMRAP 3
21 Overhead Squats (75/55)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (95/65)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (115/80)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (135/95)
12 Burpee Over the Erg
Max Calorie Row
Score is total calories after all four rounds.
November 11th (This Saturday): 8AM Bootcamp Only, Due to road closure.
November 13th-17th: “Friendsgiving” Bring a friend week.
November 23rd and 24th: Gym Closed.
December 2nd and 3rd: Gym Closed.
December 9th: CFRC Christmas Party!!!!!
Deadlift
Build to Heavy Set of 5
followed by…
On the Minute x 12 (4 Rounds)
10 Deadlifts (O225/155, P205/145, F185/135)
20 AbMat Sit-Ups
200m Run
November 11th: 8AM Bootcamp and Cycle Only.
November 13th-17th: “Friendsgiving” Bring a friend week.
November 23rd and 24th: Gym Closed.
December 2nd and 3rd: Gym Closed.
December 9th: CFRC Christmas Party!!!!!
OPEN/PERFORMANCE/FITNESS
“Fight Gone Bad”
3 Rounds:
1:00 at each station:
Wallballs (20/14)
Sumo Deadlift (75/55)
Box Jumps (20″)
Push Press (75/55)
Row for Calories
Rest
