Workout

Every 5 minutes for 30 minutes:

400m run

Workout

For load:

Overhead squat
5-5-5-5-5

Snatch balance
1-1-1-1-1

Workout

With a partner

For time:

30 wall walks
50 chest-to-bar pull-ups
70 deadlifts (225/155 lb)
90 box jump overs (24/20 in)
70 kettlebell swings (70/53 lb)
50 strict pull-ups
30 strict handstand push-ups

Sunday Family class postponed until January

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

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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.