Call Us: 609.915.8516

12/13/13

Christmas Party this Saturday, December 14th at 7:30pm. Food will be provided! Please bring alcohol of your choice and an appetizer/dessert!

December Challenge :D :) ;) (Deadline is December 24)

This is an even playing field. It is all about how much you can tolerate in 60 seconds. How many times you can sit down and stand up!

AMRAP of Air Squats in 1 min.

-Please see video for standards
-Must wear Christmas/Holiday attire
-YOU must film on your iPhone/iPad/Device outside of the gym (IE: in your home or at work) and post to CFH Facebook page for all to see. (if you don’t have access to Facebook, you CAN send through email) This cannot be done inside CFH :)  
-The video should be no longer than 1:45, so therefore it should upload without a problem (I can walk you through this if necessary) 
Winners: Most Squats Male, Most Squats Female, & Most Creative Individual 
 

WOD:

12 min. AMRAP  (Be sure to stow your weights on the side of the bar)

40 Bar Facing Burpees

25 Thrusters #95/65

30 Bar Facing Burpees

25 Thrusters #135/95

20 Bar Facing Burpees

25 Thrusters #165/115

10 Bar Facing Burpees

Max Thrusters #185/135

The goal is to find 4 different manageable weights that you will increase over this AMRAP. Think about your “Fran” time. Fran is 45 total reps of Thrusters with the RX weight being 95/65.

If you are a Male and you use #75 for “Fran”, I recommend you start at 75 for this workout and continue as 75-95-115-135

If you are a Female and you use #35 for “Fran”, I recommend you start at 35 for this workout and continue as 35-55-75-85

 

 

 

 

Leave a Reply

*

captcha

Please enter the CAPTCHA text