Happy Thanksgiving!

There will be one class at 10 a.m. on Thursday, November 27. The workout is family-friendly; so bring your people!

__________

Workout

5 rounds for time of:

400m run
1:00 handstand hold

Workout:

For load:

Snatch balance
2-2-2-2-2-2

Overhead squat
2-2-2-2-2-2

__________

Gym Announcements

Thanksgiving: There will be one class at 10 a.m. on Thursday, November 27. The workout is family-friendly; so bring your people!

Holiday Party: Save the date for the CFSC Holiday Party on December 20 from 5:00 - 9:00 p.m. at MJA Vineyards!

Workout

For load:

Back Squat
5-5-3-3-1-1

Then,

For time:

15 slam balls (pick load)
15 burpees
200m run
12 slam balls
12 burpees
200m run
9 slam balls
9 burpees
200m run

Rest day or make-up day

__________

Gym Announcements

Thanksgiving: There will be one class at 10 a.m. on Thursday, November 27. The workout is family-friendly; so bring your people!

Holiday Party: Save the date for the CFSC Holiday Party on December 20 from 5:00 - 9:00 p.m. at MJA Vineyards!

Workout

For time:

5k run

__________

Gym Announcements

Thanksgiving: There will be one class at 10 a.m. on Thursday, November 27. The workout is family-friendly; so bring your people!

Holiday Party: Save the date for the CFSC Holiday Party on December 20 from 5:00 - 9:00 p.m. at MJA Vineyards!

Workout

For load:

Bench press
5-5-3-3-1-1

Then,

For time:

15 kettlebell deadlifts (53/35 lb)
15 box jump overs (24/20 in)
200m run
12 kettlebell deadlifts
12 box jump overs
200m run
9 kettlebell deadlifts
9 box jump overs
200m run

Workout

For time:

50 calorie row
50 wall balls (pick load)
800m run
50 wall balls
50 calorie row

__________

Gym Announcements

Thanksgiving: There will be one class at 10 a.m. on Thursday, November 27. The workout is family-friendly; so bring your people!

Holiday Party: Save the date for the CFSC Holiday Party on December 20 from 5:00 - 9:00 p.m. at MJA Vineyards!

Rest day or make-up day

Workout

For load:

5 hang power cleans + 5 weighted pullups
1-1-1-1-1

Rest 3 minutes between efforts

Workout

As many rounds as possible in 16 minutes of:

32 double-unders
16 dumbbell thrusters (35/25 lb)
8 ring dips

Workout

For time:

10 deadlifts (275/185 lb)
50 sit-ups
8 deadlifts
40 sit-ups
6 deadlifts
30 sit-ups
4 deadlifts
20 sit-ups
2 deadlifts
10 sit-ups

Rest day or make-up day

Workout

For time:

30 back squats (155/105 lb)
30 front squats (135/85 lb)
30 overhead squats (95/65 lb)

Workout

2 rounds for max reps of:

1:00 calorie bike erg
2:00 rest
1:00 calorie ski erg
2:00 rest
1:00 calorie air bike
2:00 rest
1:00 calorie row
2:00 rest

Workout

For load:

Shoulder press
1-1-1-1-1

Then,

As many rounds as possible in 8 minutes of:

0:10 freestanding handstand hold
10 push-ups

Rest day or make-up day

Workout

“Chad”

For time:

1,000 weighted box step ups (45/35 lb, 20 in)

In honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018 as a result of several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD) stemming from many deployments across more than two decades of service.

Schedule Notice:

No 7:15am class today

Workout

Every 6 minutes for 36 minutes of:

15 GHD sit-ups
200m run
15/11 air bike calories
200m run
5 bar muscle-ups

Workout

Part 1:

Tabata squats

Part 2:

Max set muscle-ups

Workout

3 rounds for time of:

400m run
21 toes-to-bar
12 deadlifts (225/155 lb)

Rest day or make-up day

Workout

Complete as many rounds as possible in 14 mins of:

7 shuttle runs (25 ft)
7/5 strict pull-ups
100 ft farmer carry (53/35 lbs)
7 burpee-over-kettlebell

Workout

For time:

15 inverted burpees
40 GHD sit-ups
40 kettlebell swings (choose load)
15 inverted burpees
30 GHD sit-ups
30 kettlebell swings
15 inverted burpees
20 GHD sit-ups
20 kettlebell swings
15 inverted burpees

Workout

15-12-9 reps for time of:

Power cleans (135/95 lb)
Front squats
Push jerks

Rest day or make-up day

Workout

For load:

Deadlift
5-5-5-5-5

Workout

As many rounds as possible in 16 minutes of:

40 double-unders
20 push-ups
0:10 front scale (R)
0:10 front scale (L)
40 double-unders
40 air squats
0:10 back scale (R)
0:10 back scale (L)

Workout

3 rounds, each for time, going every 7 minutes of:

15 pull-ups
1:00 dead hang
15 thrusters (95/65 lb)
1:00 overhead hold

Rest day or make-up day

Workout

For time, with a partner, tag team style:

Partner 1: 400m run
Partner 2: Kettlebell swings (53/35 lb)*

*Partner 1 runs while partner 2 does kettlebell swings. Tag on the kettlebell after each run. First team to 300 kettlebell swings wins.