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img_3377CFNH 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!


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

15-12-9 of
Clean & Jerk (Unbroken)

Notes: Score is weight used for all three unbroken sets.
Each set must be unbroken (touch and go at floor) only; even a re-grip off the floor is a foul. Use same load for each set. Rest as needed between sets.

Post scores to comments.

Impact/Focus: Weighted Walking Lunges
Warm-up x 2 sets; Athletes will have 4 attempts to move the heaviest load for 10 steps of walking lunges.

10 steps x Walking Lunges (Front Rack)

Post loads to comments.

5-10:00 Metabolic Conditioning

Samy Daghir

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