**Bring a Friend Day**

Skill/Gymnastics

Bottoms Up Press – Build to max clean and 2 x press.

Conditioning

“Ground N’ Pound”
On the Minute x 20:
Minute 1 – 40m Carpet Sled Push @ 40/30kg
Minute 2 – :45 Kettlebell Farmers Walk @ 32/24kg
Minute 3 – 15/12 Calorie Row / Bike /Ski
Minute 4 – :45 Dumbbell Goblet Walk @ 50/35lbs

Gym News

  • CFCH Member Christmas Party Friday 16th December! Contact Ben or Hanna for details.
  • CFCH traditional end of year workout – MURPH – Saturday 31st December. Be there! Contact Ben or Hanna for details.
  • ‘Bring a Friend Day’ TODAY Thursday 8th December. Register here!
  • ‘Bring a Friend Day’ Thursday 15th December. Register here!
Tinja L. 500 workouts, Jan 2015

Tinja L. 500 workouts, Jan 2015

Open Gym 1600-2015

Weightlifting Wednesday

Starting on the 0:00…
Every Minute on the Minute x 9
1 x Power Clean (75%)

Starting on the 12:00…
Every Minute on the Minute x 9
1 x  Power Snatch (75%)

Starting on the 24:00…
For Time:
21,18,15,12,9,6,3 x
Unbroken Thruster @42.5/30kg

Gym News

  • CFCH Member Christmas Party Friday 16th December! Contact Ben or Hanna for details.
  • CFCH traditional end of year workout – MURPH – Saturday 31st December. Be there! Contact Ben or Hanna for details.
  • ‘Bring a Friend Day’ TOMORROW Thursday 8th December. Register here!
  • ‘Bring a Friend Day’ Thursday 15th December. Register here!

6tag_010615-075704

*Special Hours*

Open Gym 1000-1300

On the Minute

10 min EMOM

3 x Seated Jumps (no additional weight)
and
2-12 x Push-Up

Conditioning

5 rounds for time;
10 x Power Clean @ 60/42.5kg
10 x Burpee

Gym News

  • CFCH Member Christmas Party Friday 16th December! Contact Ben or Hanna for details.
  • CFCH traditional end of year workout – MURPH – Saturday 31st December. Be there! Contact Ben or Hanna for details.
  • ‘Bring a Friend Day’ Thursday 8th December. Register here!
  • ‘Bring a Friend Day’ Thursday 15th December. Register here!

 

Bodyweight

Weighted Chin-Up
3-3-3

Conditioning

“Schlitz”
4 Rounds:
1 x Stairs / 400 Meter Run
4 x Ring Muscle Up
40 x Double Under

16 (23)

Open Gym 1000-1300

WOD

On the Minute x 20:
Minute 1 – 15/12 Calorie Bike
Minute 2 – 15 Abmat Sit-Ups
Minute 3 – 15/12 Calorie Row
Minute 4 – 15 American Swing Kettlebell @ 24/16kg
Minute 5 – 40 Double Under

6tag_270415-092718

Open Gym 1000-1300

WOD

“Mac Attack”
Teams of 3:
50 – 40 – 30 – 20 – 10:
Hang Power Cleans @ 61/42.5kg
Front Squats @ 61/42.5kg
Push Jerks @ 61/42.5kg
*After each full round, the team runs ½ stairs / 200m together with 2 sandbags.

6tag_100615-160949

Skill/Gymnastics

Handstand Walk Practice

Conditioning

“Double Shot”
18 – 15 – 12
Calorie Row
Power Snatch @ 42.5/30kg
Directly into…
18 – 15 – 12
Kipping Toes To Bar
Overhead Squat @ 42.5/30kg

6tag_220215-122532