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15621750_10210099396194167_1160486179500253804_nCongratulations to Coach Rich for getting pinned on his Warrant Officer Candidate rank yesterday!

CFNH Holiday Hours
Saturday Dec 24th: “Nightmare Before Christmas” heats at 9am & 10am ONLY. (Gym will open at 8:30am)
Sunday Dec 25th: CLOSED
Monday Dec 26th: CLOSED
Saturday Dec 31st: Open Gym 9-11am
Sunday Jan 1st: CLOSED
Monday Jan 2nd: CLOSED
**Unless a date is listed above all other classes will be regular hours.

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Warm-up
50m Build-up Sprints
High Knees
Butt Kicks
Lateral Shuffle
Leg Swings
III. Mobility

Impact/Focus #1: Power Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Clean.

Power Clean 3-3-3-3-3-3 (75% 1RM)

Notes: Today’s workload should be completed as unbroken reps. If you do not have a current 1-rep max then you should reference your scores from 11.15.2016 and use a similar weight today.

Post loads to comments.

Impact/Focus #2: Turkish Get-up
Warm up as needed before completing the following workload every 2:00 for 6 sets.
2 x Turkish Get-ups (Left)
2 x Turkish Get-ups (Right)

Notes: Compare scores to 10.27.2016

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5-10:00 Metabolic Conditioning

Samy Daghir

1 thought on “12.21.2016”

  1. “Power Clean”: 105 # (Memory lapse; should have been 115#….next time!)
    “TGU”: 35#
    “Met Con”: 8:00 AMRAP
    5..10..15..20..25 etc. Kettle Bell Swings + Abmat situps
    142 Reps (16kg)


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