WE WILL RUN A MODIFIED SCHEDULE TODAY!
9-11 Open Gym, 9 & 10am Classes
Stallions:
- E3OM x 15 Minutes – Building to a moderately tough load.*
3 Front Squats
2 Shoulder-to-Overheads - 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:
- E3OM x 15 Minutes – Building to a moderately tough load.*
3 Front Squats
2 Shoulder-to-Overheads - 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:
- E3OM x 15 Minutes – Light to moderate load across.*
3 Front Squats
2 Shoulder-to-Overheads - 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! 🙂