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Programming 12.24 – 12.30

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Upcoming + Whats going on!

A little note about closings coming up, we will typically have Open Gym Hours for people to come in and just move around, anytime there is a closing, pay attention to the Members Page – about 5:00pm the night before we post if we will have them, and when they will be!

So let’s continue with the Holiday Closings!

Closed

Christmas Eve and Christmas Day
New Years Eve and New Years Day

ALSO!

We can use Creative Colors across the road for overflow parking after hours – it’s very nice of them to allow us to do that, so…don’t be a dick about it.

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Christmas Eve Monday 12.24

Closed! If we have any open gym hours for members they will be posted to our Members Page here the night before!

https://www.facebook.com/groups/cfsbmembers/

Christmas Day Tuesday 12.25

Merry Christmas!

Closed! If we have any open gym hours for members they will be posted to our Members Page here the night before!

https://www.facebook.com/groups/cfsbmembers/

Wednesday 12.26

FIT

A. 4 Sets
Bent Over Row x3-6 @3111, rest 90s
Close Grip Bench Press x 3-6 @3111, rest 2 minutes

B. 3 Sets For Time (12 Min Cap)
12-18 Ring Rows
30-60s Elbow Plank *Weighted if possible
20m Reverse Bear Crawl

COMP

A.
Weighted Pull Up x 4.3.2.1, rest 90s
Close Grip Bench Press x 4.3.2.1, rest 2 minutes

B. For Time (12 Min Cap)
9 Kipping Pull Ups
5 Wall Walks
5 Renegade Rows
12 Kipping Pull Ups
4 Wall Walks
4 Renegade Rows
15 Kipping Pull Ups
3 Wall Walks
3 Renegade Rows

Score:
A. Weights
B. Time

Notes:
-no bands for the pull ups on comp, if you cannot perform them, stick to fit for the day
-make your first round of Ring Rows unbroken in the range, but tough
-1 REP OF RENEGADE ROW IS
Left Row
Push Up
Right Row
Push Up

Thursday 12.27

FIT

A. E90s x 8 (12min) Start moderate and build so that the the last 4 sets are tough

Overhead Squats x 3-6 @3111

*You may pull from a rack

B. 2 Sets for time (10 Min Cap)
30 Alternating KB/DB Snatches
20 No Push Up Burpees onto a Plate #45
10/arm Single Arm Alternating Front Rack Reverse Lunges

COMP

A. E90s x 8 (12min) Start moderate and build that the the last 4 sets are tough

Full Snatch x 1.1

B. 2 Sets for time (10 Min Cap)
30 Alternating KB Snatches 55/35
20 No Push Up Burpees onto a Plate #45
10/arm Single Arm Alternating Front Rack Reverse Lunges 55/35

Score:
A. Weight
B. Time or reps in cap

Friday 12.28

FIT

A. E90s x 8 Sets (12min) start moderate and build so that the last 4 sets are tough

Hang Muscle Clean + Push Press (5+5)

B. 3 Sets, NFT – Tough, Heavy
Push Press x 9
Dual DB Deadlift x 9
12-15 Sit Ups
Bike 60s; increase pace each round
rest 2 Minutes between sets

COMP

A. E90s x 8 Sets (12min) start moderate and build so that the last 4 sets are tough

Power Clean and Jerk (2+2)

B. 3 Sets, NFT – Tough, Heavy
Push Press x 3.3.3 (clusters, rest 15s b/w)
Dual DB Deadlift x 9
9-12 Kipping Toes Through Rings
Bike 60s; increase pace each round
rest 2 Minutes between sets

Score:
A. Weight
B. Don’t score it, just go heavy and hard where it is dictated

Saturday 12.29

FIT

A. E90s x 8 (12min) start light and build so that the last 4 sets are tough

Front Squat x 2
*pull from a rack

B. 20 Min Amrap
12 Hanging Knee Raises/Sit Ups
6 SA KB/DB Thrusters/arm
12/9 Cal Bike

COMP

A. E90s x 8 Sets (12min) start moderate and build so that the last 4 sets are tough

Full Clean x 1.1

B. 20 Min Amrap
8 Toes To Bar
5 SA KB Thrusters/arm 45-55/25-35
Bike/Row/Doubles

Round 1: 14 Cal Bike
Round 2: 14 Cal Row
Round 3: 75 Doubles

Score:
A. Heaviest weight
B. Rounds + Reps

Notes:
I put a range on the weights for Comp, if you cannot fall within that, stick to fit for the day

Sunday 12.30

FIT

A. E90s x 8 Sets, build to a heavy set

Thruster x 3

B. For Time (12 Min Cap)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Barbell Front Squats
No Push Up Burpees

COMP

A. E90s x 8 Sets, build to a heavy set – pulled from the floor

Thruster x 1

B. For Time (12 Min Cap)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dual Dumbbell squats 50/35
Bar-facing burpees

Score:
A. weight
B. Time or reps in cap

Notes:
Fit, use a barbell weight that you feel as though you can hit 10 with some room in the tank.