Merry Christmas all! The Gym will not be open very much this week so please enjoy your time with your loved ones!
CF 2 Strength
Monday- Backsquat 80%x5x5
Tuesday-Closed
Wednesday-Closed
Thursday-Group XMAS WoD at 5PM then feast!
Friday-Bench 5-4-3-3-2-2-1 All good reps no misses
Saturday-Farmers Walk 50ft Max load
CF 2 Conditioning
Monday-4x400 with 1:30 rest between rounds
Tuesday-Closed
Wednesday-Closed
Thursday-Group XMAS WoD 5PM
Friday-AMRAP 12min 6 Deadlifts 275/155 12 Burpees
Saturday-Every 90 sec for 15min Perform 2 Front squats at 85% of 1RM and 10 Pull ups (Scale per person)
CF 1 Strength
Monday-Back Squat 5-5-5-5-5 no misses all good reps
Tuesday-Closed
Wednesday-Closed
Thursday-Group XMAS WoD 5PM
Friday-Bench 5-5-5-5-5
Saturday-Farmers walk max load 50ft
CF 1 Conditioning
Monday-Same as CF2
Tuesday-Closed
Wednesday-Closed
Thursday-XMAS Group WoD at CFM 5PM
Friday-AMRAP 12min 8DB Deadlifts 12 Burpees
Saturday-Same as CF2 Scaled
