Announcements
Merry Christmas to all of our CFFC Family and Friends!!
Please come and help us all celebrate the season, this Saturday at 7:00 PM. We will have lots of fun to share with you and your family and friends. BYOB and bring a snack to share. Wear a tacky sweater if you have it….. There will be pretty darn good prizes!
Metcon (Time)
4×500 meter row
–Rest 2:00 b/t sets–
Score is total time it takes to complete all 4 intervals including the rest. All intervals should be at your 1k row time or better.
Weightlifting
Push press (5×3)
Build to a heavy 3 reps. Revert back to your heavy 5 that we did two weeks ago to get an estimate of how you want to build. We’re hoping to hit 10-15 pounds heavier than your heavy 5. Violent change of direction on the barbell. Quick dip, drive with your hips. Careful not to dip forward in your initial drive. Straight down then straight up.
Metcon (No Measure)
Every 3:00 for 12:00 (4 sets)
2 turf sprints down and back
20 Sumo Deadlift High Pulls (105/65)
Sprint through each time domain. Give yourself plenty of rest, if possible, between sets. The purpose of this is to come out the gate strong and be able to hold the threshold you create on the first round. Turf runs inside because…… the weather outside is frighful,
and the turf seems so delightful,
inside is the only place to go,
let it snow let it snow let it snow!
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