Friday
***CFR Christmas Party, Saturday, December 6. 6pm-10pm
Look for sign up sheets for sides and desserts on the desk. BYOB
**Thanksgiving Week Schedule**
Wednesday, November 26
No 6:30pm class
Thursday, November 27
Thanksgiving Day
Closed
Friday, November 28
Black Friday
8:30 & 9:30am ONLY
11/21
4 sets
2:00 AMRAP
Echo Bike 20/13 cals
AMRAP Farmers walk shuttles @ 70#/53# per hand (25ft)
remaining time
rest 1:00 btw sets
rest 2:00
4 sets
2:00 AMRAP
Row 24/18 cals
AMRAP Burpees over erg remaining time
rest 1:00 btw sets
*Goal is SAME burpees and shuttles each set
*reduce Row/bike to finish in 1:20 or less
+
3 sets for quality
Side plank 30-45 sec/side
15 DB bicep curls
30 banded tricep pushdowns
Essentials
A. 4 sets
A1. 10-12 barbell strict press
Rest 1:00
A2. Max supine Rope climbs 1:00 (cap @ 6)
Rest :30
A3. Plate push 1 shuttle (25m)
Rest :90 x4 sets
+
B. 10 minute AMRAP
4-8-12-16-20…
Box step-ups
Dual DB/KB hang clean and jerks
Run 100m after each set
*bike 5 cals/row 150m