Rest day or make-up day

__________

Gym Announcement

CFSC is joining the Volunteer Center's Wishing Stars program this year in an effort to give back to the community. Stars will be posted in the gym starting Thursday, November 21. The drop-off deadline for gifts is December 11.

You can read more about the program here.

If you have questions, please talk to your coach!

Workout

Back squat
20 reps at 45% of 1RM

Then,

12-9-6 reps for time:
Squat clean (225/155 lb)
Weighted ring dip (35/25 lb)

__________

Gym Announcement

CFSC is joining the Volunteer Center's Wishing Stars program this year in an effort to give back to the community. Stars will be posted in the gym starting Thursday, November 21. The drop-off deadline for gifts is December 11.

You can read more about the program here.

If you have questions, please talk to your coach!

Workout

For load:

Deadlift
3-3-3-3-3

Then,

21-15-9 reps for time of:
Deadlift (185/125 lb)
Burpees

We are closed on Friday, November 29.

Join us for a family friendly workout at 10 a.m. on Thanksgiving Day.

We are closed on Friday, November 29.

Workout

As many rounds as possible in 12 minutes of:
3 snatches (135/95 lb)
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders

__________

Thanksgiving Week Schedule

There will be a family friendly workout on Thursday, November 28 at 10 a.m.

The gym is closed on Friday, November 29.

Workout

Back squat
20 reps at 40% 1RM

Then,

For load:

Back squat
5-10-5-10-5

Workout

4 rounds starting every 6 minutes of:
30/24 calorie bike
20 dumbbell bench press (50/35 lb)

Score is total working time

Rest day or make-up day

__________

Gym Announcement

CFSC is joining the Volunteer Center's Wishing Stars program this year in an effort to give back to the community. Stars will be posted in the gym starting Thursday, November 21. The drop-off deadline for gifts is December 11.

You can read more about the program here.

If you have questions, please talk to your coach!

Workout

For time with a partner:
80/60 calorie row
80 power cleans (155/105 lb)
80/60 calorie row
80 shoulder-to-overhead (155/105 lb)
80/60 calorie row
80 bar-facing burpees

__________

Gym Announcement

CFSC is joining the Volunteer Center's Wishing Stars program this year in an effort to give back to the community. Stars will be posted in the gym starting Thursday, November 21. The drop-off deadline for gifts is December 11.

You can read more about the program here.

If you have questions, please talk to your coach!