Workout

For load:

2 squat cleans + 1 jerk
1-1-1-1-1

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

__________

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)