Tuesday, December 24
December 23, 2013
Friday, December 27
December 26, 2013

REMINDER: Noon class ONLY! (followed by special Open Gym option for unlimited members from 1-3pm)


5 rounds of
3 hanging scap retraction
6 hips to wall
3 dive bomber push-ups
6 scorpion

Met-Con Prep
1 x 9 RDL + 3 Clean Hi-Pulls + 3 Strict Press (bar only)
1 x 6 DL + 2 Hi-Pulls + 2 Hang Power Clean + 2 Push Press (light weight)
1 x 6 DL + 2 Hang Power Clean + 2 Push Press (moderate weight, just below workout weight)

Partner Met-Con
12min AMRAP of
3 Deadlifts;
3 Deadlifts + 3 Hang Power Cleans;
3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder-to-Overhead*
* A does 3 DL, then B, then A does 3 DL+3 HPC, then B; then A does 3 DL+3 HPC+3 PP, then B; this equals = 1 Rd.
– wt options = M:155/135/115/95/75; W:113/93/73/53/45

3min REST

15min AMRAP of
5 pull-ups + 10 push-ups + 15 flutter kicks*
* 1 person working at a time; each partner completes a full round at a time


  1. Jessie C. says:

    Fun times today! I teamed up with Sara and Tom. We all had different weights and got through 5.5? rounds for the first Metcon. Coach Steph helped remind me to keep the bar close during the DL’s, it should be touching the shins and thighs all the way up. And I need to keep my shoulders and chest vertical instead of leaning forward for the hang PC–kudos to Coach Chris.

    We didn’t keep track but think we got around 10 rounds for the second Metcon. The only real key pointer there: Don’t suck.

  2. Sara K. says:

    As Jessie said, teamed up with Jessie and Tom A. I went with 113lbs. For the Shoulder to Overhead, I worked on push jerks all the way through. They felt really strong.

    Hit muscle fatigue on the push-ups later than I usually do in this type of workout. I still had to break them up after the first round but they were much stronger and I needed lest rest between during breaks. Biggest positive of the day was that I was hitting CTB on the pull-ups.

  3. Peter says:

    So, I couldn’t make it to CFDC today due to work, but I was able to make it to a “normal” gym after. Don’t ask me how, but I have a free membership to Results that I use in case of an emergency. With no evening classes, today qualified as an emergency. Anyway, one thing I completely forgot about, and was lucky enough to see, is the shadow boxing between sets of DB curls and bench press. LOVE IT. I”m going to implement it at CFDC.

  4. Tom says:

    Peter, thats “active recovery”!