No 6:30pm class tonight! All other classes are ON!
Bright Spot Friday!
The muscle up club at CFH is growing! Congrats to Kelly M. and Melissa L. who recently got their first muscle ups! Melissa and Kelly are two consistent, dedicated long time CFH members. We know how hard these ladies worked for this, so be sure to congratulate them the next time you see them in the gym!!
White Elephitness Gift Exchange
Hosted by Coach Ryan
Thursday, December 29 @ 6:30
Location: TBD
Ladies and gentlemen of CFH, with the holiday/anniversary party behind us you may be looking for another fun filled holiday themed event to spend with your fellow gym family. Well, look no further! Celebrating the last bit of holiday cheer we will be organizing a white elephant gift exchange the Thursday after Christmas. The way it works is this:
1.Sign up on the front board
2. Find a wrapped gift
3. Show up to the announced location on 12/29 @ 6:30
4. Get ready for a fun time!
The gifts can be anything you think someone would like. It does not have to be gym related and it’s a perfect time to re-gift those workout gloves grandma knitted for you (no one should trust knitted workout gloves). There promises to be many entertaining presents and Santa already put maybe on his facebook RSVP so don’t miss out. The location will be announced shortly. Hope to see you all there!
WOD
1 Burpee
2 KB high pull
3 Kettlebell swings
4 Push Press
5 Hanging Cleans
6 Front Squats
7 Sit ups
8 Push ups
9 Wall balls
10 Squat cleans
11 Pull ups
12 HSPU
Do you really think we would just run through this list once!?! Here is how this workout works…complete 1, then 2, 1 then 3, 2, 1, then 4, 3, 2, 1… Just like the song.
Fitness: 75/55 (25/26)
RX: 95/65 (53/35)
RX+: 115/75 (53/35)
**This workout can take a while if you go to heavy and do not use proper progressions. Toady we will put a hard 30 minute time cap on it. If you are not done by then you should stop. If you are looking to finish then choose a barbell weight that you do not have to put down. Meaning you can do 4 push press, directly into 6 cleans, directly into 7 front squats. Maybe not the whole workout, but at-least for a few rounds.
Alex on cleans!