ūüĒ∑ We hope you all had a great Thanksgiving and are ready to get back to it. ¬†If you were out last week busy with travel and/or ate too much don’t be nervous to get back in. ¬†Just come in and go through the motions the first few workouts with lower intensity as you get into the swing of it.

ūüĒ∑ CFBR Christmas Party will be the evening of Saturday, December 11th. ¬†Details will be posted this week as we’ll need a final headcount for the catering. ¬†Hope to see you there.

 

Elizabeth with laser focus working through Overhead Squats.

 

Programming

-Monday-

Going heavy with a chance to max your Hang Clean during strength time.  Workout is a quick couplet of Power Cleans and Toes-to-Bar.

 

-Tuesday-

Doing Ring skill work during strength time before a longer AMRAP with Rowing, Ab Mat Situps, Running, and Box Jumps.

 

-Wednesday-

Doing Snatch skill work with a complex of Snatch Deadlift, Snatch Pull, and a Power Snatch.  Drilling in good habits on bar path here.  Workout is a light triplet of Hang Power Snatches, Front Rack Lunges, and Push Ups.

 

-Thursday-

Quick strength session with the Shoulder Press working volume sets.  Workout is an AMRAP of Pull Ups and 200m Runs so a good opportunity to practice your pulling movement.

 

-Friday-

Working the Front Squat again increasing load from last week as we decrease reps.  Multiple cycles of light Thrusters and Double Unders will have you breathing the whole time on the MetCon today.

 

-Saturday-

Partner WOD with an increasing ladder of Deadlifts and Lateral Burpees over the Bar.  Be smart early so you can keep moving during the larger rounds!