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12/19-12/25/16

Class: 5:30am, 6:30am, 8:30am (MWF), 12:30pm, 4:30pm, 5:30pm, 6:30pm

WOD Tracking Software will be the only place to view WODs beginning 12/26/16: We will be utilizing Train Heroic. Eventually (VERY SOON), we will be posting WODs on Train Heroic only. The app is FREE for you to use! You can also use it on a desktop. Please download it and set up your account asap! It’s user friendly and will help us, as CFF, get stronger and faster. This software tracks everything and tells you what weights to use when pulling from percentages and when you hit PRs!

CODE: leavenothing

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Lurong Living Challenge Check details and info below…early bird registration ends 12.19.16

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Christmas Classes: We will have:

12/23 5:30, 6:30, 8:30am, 12:40pm ONLY

12/24 Closed

12/25 Closed, Merry Christmas!

12/26 Open Gym 9:00-11:00am & 4:00-6:00pm ONLY

-All other class times will still go as normal.

12/19/16

1. Snatch, Squat preferred, Scale to Power Snatch if needed

1 x 3 @ 60%, 65%, 70%, 75%

2 x 3 @ 80%

2. HBBS

1 x 8 @ 70%, 75%, 78%

-35min to ramp and complete 1 & 2. THIS IS NOT A SUPERSET.

3. 3RFTO:

21 WB (20/14)

18 HPS (75/55) / (45/35)

15 Bar Facing Buprees

12 C2B PU / PU 

-15min cap

-Scaling options: lower rep scheme to 18-15-12-9 OR 15-12-9-6.

Flash back to the old gym…no heat, one bathroom.

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12/20/16

1. Gymnastics Work, choose one:

a. 3 x 21 UB HSPU / Deficit Push Ups

b. 5 x 12 UB HSPU / Deficit Push Ups

-rest as needed between sets

-15min to complete

2. “Wise Men”

AMRAP 3min:

Macho Man* (135/95) / (95/65)

-rest 3min-

AMRAP 3min:

Macho Man* (155/105) / (125/85)

-rest 3min-

AMRAP 3min:

Macho Man* (185/135) / (145/105)

*1 Macho Man Complex = 3 Power Cleans + 3 Front Squats + 3 Push Jerks

Flashback to the current gym before we had any equipment…no ropes, rings, second lifting area and of course, the lovely forklift that was left.

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12/21/16

1. C&J, squat preferred, Power Clean and Push Jerk if you need to scale.

3 + 1 @ 60%, 65%, 70%, 75%

2 (3 + 1) @ 80%

2. Front Squat

1 x 5 @ 70%

3 x 5 @ 75%

-35min to ramp and complete 1 & 2. THIS IS NOT A SUPERSET.

3. “Full Circle”

150 SDLHP (45/35)

100 Double Unders

50 Cal Bike or Row

100 Double Unders

150 SDLHP (45/35)

-16min cap

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12/22/16

“White”

5RFTO:

3 Rope Climbs / 15 STRICT Ring Rows

10 T2B / V-Ups

21 Walking Lunges (45/25# plate OH) / Walking Lunges

400m Run

-40min cap

LtWhiteHero

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

12/23/16 NO 4:30,5:30,6:30pm CLASSES

CHOOSE ONE-TWO, time permitting:

1. Snatch, squat preferred or perform a power snatch.

1 x 3 @ 65%, 70%, 75%

1 x 2 @ 80%

1 x 1 @ 85%, 90%

3 x 1 @ 80%

-OR-

2. C&J, squat preferred. Power Clean & Push Jerk for scaled.

2 + 1 @ 65%, 70%, 75%, 80%

1 + 1 @ 85%, 90%

3 (1 + 1) @ 80%

-OR-

3. HBBS 8 x 3 @ 83%

-35min to ramp and complete

4. AMRAP 15min:

12 BJ (30/24) / (24/20)

9 PS (135/95) / (95/65)

6 Bar MU / 6SPU & 6SRD

HAPPY BIRTHDAY BURPEE DAY TOMMY!

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12/24/16 REST DAY

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12/25/16 MERRY CHRISTMAS!!

REST DAY

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