CFS Weekly Rundown (11/19-11/24)

Hey guys,

      We have a great week planned ahead for you all and some really important announcements. Make sure you give everything a good read below and then check out what we have in store this week!

  • We will have one class Thursday, Thanksgiving Morning at 9am! Come burn some calories before we pack them back on at dinner!
  • Friday we’ll have 3 classes: 9am, 12pm, and 4pm! Keep burning off that stuffing and pumpkin pie!
  • Save the Date! Our second annual CFS Christmas Party will be Saturday Dec 1st at 7pm! We will be catering Tickle My Ribs and we will also be doing a cookie exchange! Everyone please bring at least 24 of your favorite cookies!
  • Sweatshirt pre-orders end Tuesday at 12pm! Get your order to me at ASAP!

Monday: Starting the week off with a double! We’ll start with 15 minutes to establish a heaving single for the hang squat snatch and then hit a tough little 4 round metcon with some burpee box jump overs! Get ready, it’s going to be a good Monday!

Tuesday: Squats! We are front squatting today! We’ll be working our way from 3s to a heavy single! After this we have a pretty cool piece. We’ll be doing 21-15-9 Thrusters…but not for time..for weight. Try to increase across sets and each set must be unbroken! That’s the kicker..

Wednesday: Hump day! Good one for you all today! This one is a 21-15-9 rep scheme but with 4 movements. A good mix of pushing and pulling in this one as well as legs! All around a great conditioning piece for you!

Thursday: Happy Thanksgiving! Come in for one workout today at 9am! It’s going to be a good one!!

Friday: (We will only have 3 classes today: 9am, 12pm, and 4pm) This is a tough one today but a great piece! We will be increasing reps of the clean and jerk each round. However each round will be broken up by a round of “Cindy”.  You’ll want to pace this one a little from the start as the reps are increasing rather than decreasing.

Saturday: We have a pretty challenging one for you all today but it’s good to keep burning off those Thanksgiving calories! This will be a partner workout with hang squat clean thrusters and burpees…enjoy!!

     The schedule is a little different this week with the Holidays so make sure you remember your Thursday and Friday hours. I know it’s tough to stay consistent during the holidays but do your best to get in here and we will have a lot of fun! Keep putting in the work every day and stay consistent and it’ll pay off! See ya this week!