That’s seriously one of my favorite pictures form our Holiday party last weekend. We have such an awesome community!
This week our community got even awesomer (is that a word??) with the addition of all of our new members from Will Rise!
There are bound to be growing pains for sure, but I think we’re all adjusting really well. The energy in classes has been pretty amazing with so many new faces!
One of the things some people have asked about is apparel…specifically t-shirts. If you remember back when we had our shirts done, the whole first batch (80 shirts!) were mis-printed.
The mis-print was nothing major, but I’m a perfectionist and they weren’t perfect. I’ve decided due to a lot of demand to bring those shirts in and have them available to all of you!
I’ll have those t-shirts in the box starting tomorrow in a “deep discount” bin for only $5.00 each! That’s over 80% off!
I know a lot of you like to cut the shirts up, take off the sleeves, etc… so this is the way to do it! Need a last minute stocking stuffer on the cheap? A $5.00 CFHV shirt should do the trick!
For those of you who ordered a hoodie or sweatpants, they will be available end of the day Friday! Come by and pick them up just in time for the holidays…and the freezing cold weather!
I leaked our “Road to the Open” Program in the last blog, and I’ll have more details on Monday!
Regular schedule at the gym this weekend. Shred Sesh @ 9am and Oly Class @ 10am on Saturday. Energizer @ 10am on Sunday.
Have a great weekend!
PRE SKILL – 5 MIN PULL UP PROGRESSION
Complete each set of movements in mirror-like fashion. P1 does the set – then P2 does the EXACT SAME set.
1 TIME THROUGH:
P1 – 500 M ROW / P2 – 500 M ROW
P1 – 25 THRUSTERS (#45/35) / P2 – 25 THRUSTERS
P1 – 15 PULL UPS / P2 – 15 PULL UPS
3 TIMES THROUGH:
P1 – 200 M RUN / P2 200 M RUN
P1 – 12 KB SWINGS (32kg / 24kg) / P2 – 12 KB SWINGS
P1 – 6 PULL UPS / P2 – 6 PULL UPS
30 TIMES THROUGH:
P1 – 1 REP CLEAN & JERK (#135/95) / P2 – 1 REP CLEAN & JERK
Fusion (6:30pm) & momWOD (9:30am):
STATION 1: AMRAP 6 MINUTES
1 MIN ROW
12 BURPEE OVER ROWER
REST 2 MIN
STATION 2: AMRAP 6 MINUTES
1 MIN AIR ASSAULT BIKE (hard)
12 BOX JUMP / STEP UPS
REST 2 MIN
STATION 3: AMRAP 6 MINUTES
1 MIN DOUBLE UNDERS (Or SINGLES)
12 SIT UPS (or V-UPS)
REST 2 MIN
STATION 4: AMRAP 6 MINUTES
1 MIN 10 M SHUTTLE RUNS
12 AIR SQUATS