12/19/16

12/19/16

Night time CF!!

Announcement of Holiday Schedule.  Thursday 22nd regular class schedule, ( 12 days of Barbell at 4:30, 12 days of Christmas at 5:30) Friday 23rd regular morning schedule (5am 6am,9am and 12), Eggnog mile at 4:30 only. Christmas/ Holiday party starts at 5:30.  Closed Saturday 24th and Sunday 25th.

Strength

7 min EMOM:

• 1 Clean & Jerk @ 70%

squat clean and a split jerk

Conditioning

7 min AMRAP:
7 Toes to Bar
7 DB Thrusters
L1: 40/30
L2: 35/25, knee raises
L2: 30/20, v-ups