Friday December 22, 2017


(Practice / Lactate Threshold 8-12 min)
As a reminder: If you have not completed the CFIS member survey, please do so. Thank you again for your feedback.

On Christmas day, we will have one community workout at 10:30am. Feel free to bring family members who want to get a workout in, or enjoy the time away from them. Dec 26th, our first class will be at 8:30am and our final class of the day will be the 5:30pm class.

WOD Review (5-7min)

Group 5 min warm-up (all together): Grad a BB and PVC before starting: Jog down and back, 30 sec push-ups, side shuffle down and back, 10 PVC pass through, skip down and back, 30 sec of PVC OHS, jog down and back, 10 BB OHS, set up bench and begin SOD


5x (20 min):
2-4^ BB Bench Press
6-8 Ab-wheel Roll-outs
Rest 60-90 seconds between each movement.


21, 15, and 9 reps, for time of:
Overhead Squats (95/65)
Bar Facing Burpees