Drop Ins MUST RESERVE A CLASS prior to arrival. Please do not show up for a class you have not reserved!

Friday 12/23 WOD

WE WILL RUN A MODIFIED SCHEDULE TODAY!
9-11 Open Gym, 9 & 10am Classes



Stallions:

  1. E3OM x 15 Minutes – Building to a moderately tough load.*
    3 Front Squats
    2 Shoulder-to-Overheads

  2. Your choice of 1 of the following options (10 minute cap on all):

    A. For Time:
    90 Thrusters (95/65)

    B. For Time:
    60 Thrusters (115/75)

    C. For Time:
    30 Thrusters (135/95)

*Start with a moderate weight and build up gradually from there.

OR (In Open Gym):

“The 12 Days of Christmas at CFIH!”**
For Time (115/75):
1 x 100m Run*
2 Shoulder-to-Overhead
3 Front Squats
4 Power Cleans
5 Hand Release Push-Ups
6 Burpees Over Barbell
7 Wall Ball Shots (20/14, 10′)
8 Box Jumps (24/20″)
9 Deadlifts
10 Toes-to-Bar
11 Thrusters
12 Bar Muscle-Ups

**To the fence and back. Move through this workout just like the song, “The 12 Days of Christmas.”

Colts:

  1. E3OM x 15 Minutes – Building to a moderately tough load.*
    3 Front Squats
    2 Shoulder-to-Overheads
  2. Your choice of 1 of the following options (10 minute cap on all):

    A. For Time:
    90 Thrusters (75/55)

    B. For Time:
    60 Thrusters (95/65)

    C. For Time:
    30 Thrusters (115/75)

OR (In Open Gym):

“The 12 Days of Christmas at CFIH!”**
For Time (95/65):
1 x 100m Run*
2 Shoulder-to-Overhead
3 Front Squats
4 Power Cleans
5 Hand Release Push-Ups
6 Burpees Over Barbell
7 Wall Ball Shots (20/14, 9′)
8 Box Jumps/Step-Ups (24/20″)
9 Deadlifts
10 Knees-to-Chest
11 Thrusters
12 Box Bar Muscle-Ups (Band assisted or reduce the reps as needed)

Mustangs:

  1. E3OM x 15 Minutes – Light to moderate load across.*
    3 Front Squats
    2 Shoulder-to-Overheads
  2. Your choice of 1 of the following options (10 minute cap on all):

    A. For Time:
    75 Thrusters (55/35)

    B. For Time:
    50 Thrusters (65/45)

    C. For Time:
    25 Thrusters (75/55)

OR

For your safety, please participate in class today! 🙂