Thursday, November 6th 2014

Reminder the 2nd Nutrition Meeting with Coach Jamie is this Saturday at 12:30 pm.

Hope to see everyone in the challenge there! It always helps to come together as a group to make sure we are all on track.

Specialty Class tonight at 5:30 pm- Gymnastics with Tiffany Everett!

We will be piloting this as our first specialty class that involves a cycle and progressions.  Each class will have a focus and build on the next one.  We are in the processes of working on a Squat Cycle Class and a Goal Setting Class. The gymnastics one is running for four weeks and is FREE for all CFH members so come get gymnasticsyyy tonight.

Class #1 will be focused on Handstands…handstand walks, push ups and all the stuff in-between!

Strength WOD

15-20 minutes to find your 1 RM Squat Snatch

(we will call it a squat snatch so everyone squats.  The point is…get under the bar)

WOD

30 Calorie Row

7 Squat Snatch (95/65)

30 Sit ups

7 Squat Snatch (95/65)

30 Pull ups

7 Squat Snatch (95/65)

-For Time-

(We will stagger start if there are not enough rowers)

(this should be a sprint…we will time cap this one at 14 min)

A squat a smile and a beard…just a regular day for John…

Competitors WOD

Find a 1 RM Squat Snatch

then

30 Cal Row

7 Squat Snatch (115/75)

30 Toes to Bar

7 Squat Snatch

30 Pull ups

7 Squat Snatch

-For Time-