WOD: 11/19/18

Don’t forget to RSVP for the Friendsgiving Dinner/Party on Wednesday night at 7:00 PM.  CFM is donating some of the meat, but this is a potluck event, and we would like you to bring a family-favorite dish.  If you don’t have time to bring homemade, we also need sides and desserts (Bonus points if it’s from Jantz or Costco).  You can designate your contribution to the party on the sign-up sheet at they gym.  Please also bring serving utensils and toppings (sauces, gravy, whipped cream, etc.) for your food.

We are also encouraging you to donate to those who have been displaced by the Camp Fire.  Check last week’s post for details.

Thanksgiving Week Schedule
Monday & Tuesday: Regular Class Schedule
Wednesday: Regular Morning Schedule, 3:30 PM, & 4:30 PM (5:30 PM & 6:00 PM closed for Friendsgiving Party)
Thursday & Friday: Closed for Thanksgiving Holiday
Saturday: Regular Schedule (Open Gym 8:00 AM – 10:00 AM)
Boot Camp Schedule: Monday Regular Class, Tuesday Night (Wednesday class is moved to Tuesday), and next week will have FOUR classes on Monday through Thursday.

Hi-Hang (Vertical Torso) Snatch:
3 x 2, 3 x 1

4 Rounds:
Single Leg Glute Bridge w/1-second hold @ top x 5 reps each leg
Strict Pull Ups x 5-8 Reps (add weight if possible)
Front Rack Step Back Lunges w 1 Second hold @ bottom x 5 reps each leg
Dip Support x 30 seconds (Rings or boxes ok) [advanced: 30 seconds tempo ring dips; tempo = 2,2,2,2]

Again, the air quality is poor due to the smoke.  The goal here is to keep your heart rate moderate, so that you don’t breathe heavily.  The goal now, as always, is to BUILD you up, not BEAT you up.  I guarantee that anyone doing conditioning workouts while the air is quality is this poor is doing significantly more harm than benefit.  Be smart. Take advantage of the opportunity to strengthen today’s movements.  Get fitter.

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