Workout

“Elizabeth”

21-15-9 reps for time of:

Squat cleans (135/95 lb)
Ring dips

Workout

5 rounds for max reps of:

1:00 shuttle runs (25 ft)
1:00 bar muscle-ups
1:00 shuttle runs (25 ft)
1:00 cal row

Rest day or make-up day

Workout

For load:

Deadlift
5-5-5-5-5

Then,

Complete as many rounds as possible in 10 mins of:
1 wall walk
5 toes-to-bar
10 double-unders
2 wall walks
10 toes-to-bar
20 double-unders…

Continue adding 1 wall walk, 5 toes-to-bar and 10 double-unders each round until time elapses.

Workout

3 rounds for time of:

25 wall balls (choose load)
Clean and Jerk (135/95 lb)

Workout

Every minute on the minute for 30 minutes, alternating:

Min 1: 1 round of Cindy
Min 2: 15/12 calorie bike

__________

Welcome to CFSC’s Newest Member

Congratulations to Anouk, Lucas and Louisa on the arrival of their newest family member! If you’d like to contribute to their Meal Train, please check your email for the December Newsletter for details on how you can participate.

Rest day or make-up day

Workout

For time:

50 kettlebell swings (70/53 lb)
50 burpees
50 GHD sit-ups
50 burpees
50 kettlebell swings

Workout

For load:

Push press
5-5-3-3-1-1

Workout

For time:

50 double-unders
15 bar muscle-ups

Then,

2 rounds of:
50 double-unders
15 strict pull-ups

Then,

3 rounds of:
50 double-unders
15 pull-ups