12.23.2015

1st picture: December 15th
2nd picture: December 18th
3rd picture and the one below: December 22nd (today)! We are in awe of how much our community did in such a short amount of time!! In exactly a week, we were able to gift over $1,750 worth of brand new clothes, toys and gift cards!! It was more than enough to distribute to each and everyone of the 18 families we had!! Chase, Samy, Mark and myself cannot thank our community enough for their support and overwhelming generosity!! We are very lucky to have the people we have in our gym family and are reminded of that every day! – Coach Ashley

CFNH Holiday Hours Week of 12/21-12/26
Monday-Wednesday (12/21-12/23): Normal Hours
Thursday Christmas Eve (12/24): We will be running 10:00 & 11:00AM heats of our “Nightmare Before Christmas” WOD only.
Friday Christmas Day (12/25): CLOSED
Saturday (12/26): CLOSED

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Deadlift
5 x Power Clean
5 x Front Squat
5 x Push/Split Jerk
III. Mobility

Impact/Focus #1: Clean & Jerk Doubles
Warm up as needed (3 sets x 3 reps) before completing the following workload for Clean & Jerk. The reps for today will be touch-and-go from the floor.

Clean & Jerk 2-2-2-2-2

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Impact/Focus #2: Pause Back Squats
Warm up with 3 sets x 5 reps before completing the following workload. Athletes should plan to increase weight with each set.

Back Squat 3-3-3-3-3 (:03 Pause)

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“Blitzen”
Tabata x ‘American’ KB Swing (24/16)
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up

Notes: The Tabata interval sequence today is 6 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement.

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