WODs 11.14.16 - 11.18.16 - Thanksgiving is next week!!

Wow! Can't believe Thanksgiving is next week!  Gym will be closed on Thursday.  There will be open gym on Friday 9 AM  - 11 AM for those that need to work off some indulgence.

Absolutely love this time of year!

If you need fish oil, protein , pre workout or other supplements we are stocking SFH (Stronger, Faster , Healthier) supplements.  Click here to use this form to submit an order.  Get more product info at www.sfh.com 

Lot's of sign ups already for Grinch Games.  WODs have been released. It's going to be super fun times. This event is open to CF205 and J19 members and guests.   Register by clicking here

Looking forward to an awesome week!

Monday

Build up to a 1 rep max of the complex:

1 Front Squat (From the rack)

2 Jerks

Then

10-9-8-7-6-5-4-3-2-1

Front Squats 135/95  (From the floor)

Jerks

20 dubs in between each round

Tuesday

1 attempt ME - Strict Pull Ups

Then

5 Rounds

10 Cleans 135/95

Run 200

20 Sit Ups

Wednesday

(start anywhere and go in order)

20 Min AMRAP

50 Tire Hammers

50 Cal Row

50 Box Overs

50 Barbell Curl 45/35 (Do not drop empty bar)

Thursday

Back Squat  2-2-2-2-2-2-2

“Josh”

21-15-9

OHS

42-30-18

Pull Ups

Friday

5 Rounds

10 Power Snatch 75/55 (do not drop bar from overhead)

15 Russian KBs - AFAP

10 Burpee