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!
Build up to a 1 rep max of the complex:
1 Front Squat (From the rack)
Front Squats 135/95 (From the floor)
20 dubs in between each round
1 attempt ME - Strict Pull Ups
10 Cleans 135/95
20 Sit Ups
(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)
Back Squat 2-2-2-2-2-2-2
10 Power Snatch 75/55 (do not drop bar from overhead)
15 Russian KBs - AFAP