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Competitive Fitness 12.22.14


Competitive Fitness 12.22.14

Holiday  Schedule:

12/24 Wednesday – No 5:30pm and 6:30pm class.
12/25 Thursday – Closed
12/26  Friday – Only 10am,11am
12/27 Saturday – Normal classes


12/31 Wednesday – No 5:30pm and 6:30pm class.
01/01 Thursday – Only 10am, 11am
01/02  Friday – Normal Classes
01/03  Saturday – Normal Classes

Also please save the date.

  • Saturday, January 10th, we will be having our 2nd annual in house Winter Throw Down. (for cfr members only). Get signed up at the gym. You wont want to miss this. If you don’t want to compete but can help judge please e-mail

Prep work
500m row
3 Rds
5 push press
5 push jerk
5 split jerk
Workout of the Day
Three sets of:
Jerk Balance x 3 reps
Don’t worry about weight, just focus on mechanics.
Every 2 minutes, for 12 minutes (6 sets), complete:
Hang Snatch + Snatch from Below the Knee
(pause for one second at the mid-thigh, and one second below the knee before each lift)
Build over the course of the six sets, but the focus should be on perfect mechanics.
Every minute, on the minute, for 15 minutes:
Min 1 – 30 Double-Unders + 3 Bar Muscle-Ups
Min 2 – Ring Push Ups x 10-15 reps @ 1111
Min 3 – Toes to Bar x 10 reps
Run or row for 15-20 minutes – speed based on feel, if you feel good, push the pedal, otherwise just enjoy some fresh air (or the inside of your gym if the weather doesn’t allow you to be outside)
PLEASE RESIST THE URGE TO DO MORE…we will do the “12 Days of Christmas” tomorrow because some have expressed concern that they won’t have gym access.

cool down
Post results

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