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Competitive Fitness 12.23.14


Competitive Fitness 12.23.14

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
Team stretch

Workout of the Day
“12 Days of Christmas – Invictus Style”
1 Lap (Run or Row 300 Meters)
2 Snatches (155/105 lbs)
3 Thrusters (155/105 lbs)
4 Muscle-Ups
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings (48/32 kg)
9 Box Jumps (30″/24″)
10 Handstand Push-Ups
11 Ground to Overhead (155/105 lbs)
12 Man-Makers (55/35 lb DBs)
Perform for time, or just for fun. The focus between now and December 29 should be mental and physical restoration. I will post some work for the week between now and then, but it will be light. Please don’t feel the need to add a bunch of work. Starting December 29 we will hit a one-week transition focused on aerobic power and aerobic endurance. Then our official Open prep cycle will begin on January 5. It is extremely important that you are healthy and excited going into the beginning of that cycle.

Cool down
Post results

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