We are excited to announce yet another future CFNHer!!! Congratulations to Luke and Erica!!! Boone is a soon to be big brother to baby girl Grilli!
CFNH Holiday Hours
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.
-Our January on-ramp class begins Tuesday January 3rd @ 6pm. Tell your friends!
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
Impact/Focus: Back Squat
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.
Back Squat 3-3-3-3-3
Notes: Athletes should aim to achieve a number higher than their back squat weight from last week on 12.19.2016 that was done for 5 reps.
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Complete 15-12-9-6-3 reps for time of
Box Jumps (24/20)
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