Events for December 2022

Sunday, 1/31
January 30, 2016
Open Gym, 2/20 to 2/26
February 19, 2016

REMEMBER: For those of you who signed-up for CFDC’s Whole 30 Challenge, you’re officially OFF the clock as of this morning! (Monday morning, 2/1/2016)
Monday’s workout will be re-test of Cindy, the same benchmark workout completed 30 days ago and the beginning of the Whole 30 Challenge.

IMG_7924

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
5 Dolphin Push-ups
5 Squat to Bootstrappers

then,

3 Rounds of
5 Kip Swings
10 Spider Lunges
10 Squats

Met-Con – “Cindy
AMRAP in 20 Minutes of
5 Pull-ups
10 Push-ups
15 Squats

– Scale Pull-ups to (1) Band Assisted (single band, no kip) or (2) Ring Rows

Cool Down
1:30 Single Leg Flexion with ER/side
1:30 Band OH Stretch/side

Accessory Work
3 Rounds, NFT, of
10-15 DB Wrist Extensions
6-8 Prone Plate Retract and Press


UPDATE

14th St Results:

IMG_2622 IMAG0511

H St Results:

IMG_1690IMG_1691IMG_1692

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