Monday, November 25 2024

Bench Press E3MOM

5 sets x 10 reps

“BlackJack” by DB

For Time & Unbroken: (21min cap)

21 Hand Release Push-ups MRX Push-ups

21 Power Cleans 95/65 RX+115/75 MRX 75/55

400m Run/Row or 1k Bike

21 Toes to Bar

21 Push Jerk

400m Run/Row or 1km Bike

21 Pull-Ups RX+ Chest to Bar MRX Ring Rows

21 Sumo Deadlift High Pulls

400m Run/Row or 1km Bike

21 Hang Clean & Shoulder to Overhead

**or as few sets as possible**

*Goal/working on big/giant fatiguing sets*

*compare to November 18, 2023; November 19, 2022; November 7 2020*

Core Development

-20 WallBall or KettleBell Russian Twists

-30sec Right Side High Plank Hold

-20 V-Ups

-30sec Left Side High Plank Hold

-20 V-Ups

-20 WallBall or KettleBell Russian Twists

Thanksgiving Schedule!!

Wednesday 11/27: We will have all morning classes and morning Open Gym, regular childcare hours, closing early at 12:30pm

Thursday 11/28: All classes cancelled…Happy Thanksgiving CFHSV!

Friday 11/29: Three classes only at 815am, 915am and 1015am, no childcare

Saturday 11/30: CFHSV Annual Iron Bowl WOD! Three classes only at 8am, 9am and 10am, no childcare