FRI 12.28.12 – Limited Class Schedule

CFM Holiday Schedule:
Fri, 12/28 – classes at 12n & 6pm ONLY
Sat, 12/29 – Open gym 10a-12noon
Mon, 12/31 New Years Eve – Closed
Tues, 1/1 New Years Day – Closed
Wed, 1/2 – Return to regular schedule

Eat-Clean January Resource-o-tha-day!

Set yourself up for success. Read the Whole9’s Quick-Start Guide to the Whole 30, attend CFM’s Food as Fuel event on 1/5 at noon (I KNOW this is five days into the challenge… that’s why we’re providing daily resources on the blog), and join our FB group to share recipes, questions, events and other resources to help you through these 30 days.
Alison kickin’ it to THRILLER.

Workout of the Day

A. Hang Power Clean: 15 min to a heavy single
B. As many rounds/reps as possible in 10min:
15 Power Cleans 95#/65#
30 Double unders

And coming tomorrow…

OPEN GYM
Optional WOD: A. Heavy snatch balance in 10min
B. Back Squat heavy triple in 10min
C. 20min AMRAP:
4 Muscle Ups
6 Overhead Squats 135#/95#
9 Toes to Bar

Vacation WOD (no equipment? NO EXCUSES!)

Lunge it out:
As many walking lunge steps as possible in 10 minutes

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