WED 12.26.12 – Limited Class Schedule

CFM Holiday Schedule:
Wed, 12/26 – classes at 12n & 6pm ONLY
Thurs, 12/27 – classes at 12n & 6pm ONLY
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!

It’s the day after Christmas. You’re nursing a gluten/sugar/booze hangover and looking forward to our January detox. Here are some basics on what the hell we’re doing next month. You can read the Whole9’s entire philosophy here but this is it in a nutshell:
Whole9′s Nutrition in 60 Seconds “We eat real food – meat, fish, eggs, vegetables, fruit, healthy oils, nuts and seeds. We choose foods that were raised, fed and grown naturally, and foods that are nutrient-dense, with lots of naturally occurring vitamins and minerals. This is not a “diet” – we eat as much as we need to maintain strength, energy, activity levels and a healthy body weight. We aim for well-balanced nutrition, so we eat animals and a significant amount of plants. Eating like this has helped us to look, feel, live and perform our best, and reduces our risk for a variety of lifestyle-related diseases and conditions.
Read more about the Whole9 nutrition philosophy and program in their New York Times bestselling book, It Starts With Food…click on the Amazon widget on our sidebar —-> to order now.

Kenley & Lis…elite wall-humpers

Workout of the Day

A1. Kettlebell/dumbbell (KB/DB) press L/R @4010 16-20×3, 15sec rest
A2. KB/DB upright row L/R @4010 16-20×3, 90sec rest
B1. KB/DB Bench Press @4010 16-20×3, 15sec rest
B2. KB/DB Bent over Row L/R @4010 16-20×3, 90sec rest
C1. GHD Sit-ups 15-20×3, 30sec rest
C2. Back Extensions @1010 15-20×3, 30sec rest

And coming tomorrow…

A. Every minute on the minute for 16min:
Odd minutes- 4 squat cleans
Even minutes – 12 pushups
B. 3 RoundsRow 500m @97%
rest 8min

Vacation WOD (no equipment? NO EXCUSES!)

Plankopotamus: Plank hold 1 min each right, left and center for 3 rounds

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