Workout

5 rounds for max reps of:
1k bike erg
Max L-sit hold

Rest as needed between rounds

Workout

As many rounds as possible in 12 minutes of:
9 dumbbell thrusters (50/35 lb)
1 rope climb

Rest day or make-up day

Workout

As many rounds as possible in 14 minutes of:
50 double-unders
10 box jumps (36/30 in)
5 forward rolls

Workout

On the minute for 20 minutes

3 Power Clean

Workout

“Barbara”

5 rounds for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 air squats

Rest 3 minutes between rounds

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Reminder: CFSC Holiday Party

The CFSC Holiday Party is this Saturday, December 7 from 5:30 - 9:00 p.m. at MJA Cellar. There will be a holiday sock exchange!

If you’d like to participate in the exchange, don’t forget to bring a festive pair! Check out the whiteboard at the gym for all the details.

Rest day or make-up day

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Reminder: CFSC Holiday Party

The CFSC Holiday Party is this Saturday, December 7 from 5:30 - 9:00 p.m. at MJA Cellar. There will be a holiday sock exchange!

If you’d like to participate in the exchange, don’t forget to bring a festive pair! Check out the whiteboard at the gym for all the details.

Workout

Back squat
20 reps at 55% of 1RM

Then,

1-1-1-1-1-1 reps for load of:
3 push press + 3 front squats

Workout

3 rounds for time of:
800m run
30 pull-ups
30 weighted step-ups (50/35 lb, 20 in)

Workout

For time:
30 knees-to-elbows
1:30 handstand hold
20 knees-to-elbow
1:00 handstand hold
10 knees-to-elbows
0:30 handstand hold

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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!