Workout of the Day (WOD)

Friday 12/30/16 Happy New Years

We have regular classes on Saturday, New Years Eve.

We will have one class on Sunday, New Years day, at 11:30am, coached by the least hung over coach :) kidding kidding. We will have an 11:30am class but none of the coaches will drink that much the night before.  We know that all the CFIB Coaches and members are responsible kids that will only drink coconut water while eating paleo treats during their New Years Eve celebration......True story.

Look at the online calendar for our modified schedule for Monday.

Have a great New Years!!!!

Strength:  Clean & Jerk:  3-5 sets of 1+2+1(Quality Quality Quality).  This means you perform 1 full Clean(squat clean, if you can't do a squat clean then do a power clean or progression that is right for you), after completing your Clean, you perform 2 Front Squats, then after your last Front Squat you perform 1 Jerk(split jerk or regular jerk).  Heaviest possible for the day without breaking or losing quality.

WOD:
5 Rounds
20 Push Press (Mx 75/55, Rx & FB 95/65)
20 Lunges (each leg = 1, FB 20 Alternating Pistols)
10 Ring Dips (FB 4/2 Ring Muscle-Ups)

I hope you have a great New Year...........get down on it!!

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