Tonight marks the 3rd annual CFI holiday Party!!. Come with your party hats on and lets make this one even better then last year!
Party Starts 6pm – ?? There is a pub next door we can move everyone over to so there is no end time to this one..

WOD:
“Tabatta these movements”

• Squats – bottom hold
• Planks
• Sit-ups (any)
• Planks
• Squats

JohnBoy.. I mean JohnMAN!!

WOD:

Skill – Superset (15min)

• 5 – Kettlebell Press r/l
• 1-3 – Weighted Pull-ups

Met-Con

10 Rounds of: 30 seconds of work 15 seconds of rest (23 min)

• Kettlebell Thrusters
• Row
• Pull-ups

WOD:

Skill
Superset

• 3×7 Good mornings
• 3×12 Toes to bar

Met-Con
15 min AMRAP

• 5- Pull-ups (chest to bar)
• 10- Push-ups
  
• 25- Double unders (sub-75 singles)

WOD:

Skill 3 sets of

• Overhead squat- 3
• Snatch Balance- 3
• Power Snatch- 3

Met-Con
7 Rounds

• 6 Power Snatch 95/65
• 5 Overhead Squats
• 4 Snatch Balance

USAW WOD:
Snatch

• 60% x 3,
• 70% x 2,
• 75% x 2,
• 80% x 2,
• 85% x 1 x 3

Clean & Jerk

• 60% x 3,
• 70% x 2,
• 75% x 2,
• 80% x 2,
• 85% x 1 x 3

Front Squat – Heavy Single

• 90% x 1 x 2

4 Sets, No Rest

• 10 KB swings – Heavy!
• 10 DB chainsaw row/arm

Missing summer?…. Hows your challenge going.. Beach season is only 4 months away!!

Reminder: Winter is upon us.. Please bring another set of shoes to train in. We don’t want to track in salt , dirt and water and get the floor we do burpees on dirty..

WOD:

Skill
“Thruster” Complex, 10 sets increasing weight.

• 1 – Front Squat
• 1 – Push Press
• 1 – Thruster

Met-Con
15-12-9

• Thrusters (115/75)
• KB Swing (53/35)
• Box Jump (24/20)

Who the heck is this!?..

WOD:

SKILL**Superset these movements**
3 sets of

• 5 – Pistols (single leg squat)
• 5 – Single Leg Kettlebell Romanian Dead Lift.

Met-Con
5 Rounds

• 12- Deadlift (135/95)
• 21- Box Jumps (24?/20?)

USAW – WOD

Hang & Balance

• Hang snatch (below knee) – 75% x 2 x 5
• Hang clean (below knee) – 75% x 2 x 5
• Heaving snatch balance – 4 x 3

5 Minute AMRAP (keep good form!)

• 1-Arm KB clean + push press x 5/arm
• 5 lateral lunge/leg

WOD:

Kettlebell Class w/ Coach Adam – 9-10am

• Work on your KB moves. You know you have to.  This class is becoming super popular.. Join the party.

Open Gym – 10 -12pm..

Rules for Open Gym: (This will be monitored by Coach Adam, but you will be on your own)
You can come in and,

• Perform any WOD you missed from this PAST week
• Work on any skills or drills you want to work on. (Strength, Gymnastic, Etc)
  

You CAN NOT come in and,

• Program your own workout
  
• Take over Coach Adams time and try and get a free 1 on 1 session.
• Hang out and do nothing

WOD:

3 rounds of:

• 30 Burpees
• 30 Knees to Elbows or 50 Sit-ups

When Exodus Attacks!!!

WOD:

Skill

4 sets of

• 7- Good morning
• 1:00 Wall sit

Met-Con
18-15-12-9-6-3

• Kettlbell snatch (Left arm) 53/35
• Kettlbell snatch (Right arm)
• Pullups

WOD:

Clean and Jerk/Double Under (#185/#115)
5 Rounds for time:

• 6 – Clean and Jerk
• 30 – Double Under