Hope everyone had a fantastic Thanksgiving. Time to get back to work. The CF Games Open is less than 3 months out!
UPDATED FRIDAY SCHEDULE:
11:30 AM Class
Open Gym from 12:30-3:30 PM
3:30 PM Class
Workout of the Day
A.
Three rounds of:
21 chest to bar pull-ups
9 burpee box jump overs (20 / 16)
-right into-
B.
Three rounds of:
21 alt pistol squats
9 burpee box jump overs (24 / 20)
-right into-
C.
Three rounds of:
21 toes to bar
9 burpee box jump overs (30 / 24)
Masters: pull-ups, 20/16 inch box for all rounds, sub pistols w/ box step-ups (40/25 lb db)
Rx+ 12/9 bar muscle-ups A. 12/9 B. 24/9 C. 27/9