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General Fitness 12.22.14


General 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
2X50 broad jump
2X30 banded OVHD lat stretch
2X7 lunge strict press

10 min EMOM
2 push press at 80-85%

5 Rds
10 long cycle
10 alternating lunges
10 long cycle
Rest 3 min

3X30 hollow rock

Cool down
Post results

12 Responses

  1. BG

    Happy holidays!
    10 Minute EMOM
    Worked up To 155.
    WOD: 35KB Focused on form, technique and speed.
    Felt pretty good.

    OT: 4X7 DB Bench Press
    4X20 Sit Ups.

  2. Jim

    Worked up to 135# on the Push Presses, felt pretty good.
    For the WOD I used 35’s, thought about the 44’s but super glad I didn’t use them. 1st round went very well, 2nd round a lil tougher, 3-5 were brutal mainly on the 2nd set of long cycles. Good Monday morn workout. Oh yeah, took me 22:05, and I used every second of the 3 min break.

  3. Irina

    105 for 3 sets then 110 for the rest.
    Used 35s because why would I want to survive this WOD?
    1st unbroken. 2-5 broke up by sections. I was mentally defeated by round 3. Just gave up. Total time 21:45ish.
    I havent wanted anything as bad as wanting to drop those KBs and walk away. Those 3 min rest breaks make it worse on me. Thank you Mandi for being there for me. You really can’t live life alone.
    Acc work. Tried HSPU practice shoulders said “no”.
    4×4 strict ring dips
    5×4 string ring pull ups.

  4. Vanessa Esquivel

    10 min EMOM
    2 push press at 85#

    For the WOD I used 26s and went unbroken the first couple rounds. The last few I set the KBs down twice. This was tough.

    3X30 hollow rock

    1. Tiffany

      I don’t know what happened to the rest of my post lol the push press I did 120 lbs., the WOD I did 35 lbs kb I was very slow and inefficient but I tried!!

  5. Ken

    EMOM: most sets at 145, increased to 155 for last set

    WOD: 44# for 1st set, box step-ups substituted for lunges, then if 44’s were not working for the 2nd set I used 35’s.
    Repeat 5X … Great shoulder workout.

  6. HeatherD

    I did 75 on the presses
    And whatever the blue KBs are in about 25 mins I think. I went to grab the pink ones halfway through but Marcos caught me and “encouraged” me to stay with the blue ones. It was a tough one!

  7. Tiffany Carley

    10 min EMOM push press @ 125 for all sets.
    WOD: used 35 kbs for all 5 sets. Broke up everything cause dang that was hard!! I some how survived. Time was 26ish mins.

  8. Mandi

    For the EMOM I did 105# for all sets.
    WOD used 26# KBs. For the first three rounds went unbroken, last two rounds I set them down after lunges. I have no idea what time I finished…19ish maybe.

  9. Prep work
    good stuff

    10 min EMOM
    used 215, this was tough the last few rounds

    5 Rds
    10 long cycle
    10 alternating lunges
    10 long cycle
    Rest 3 min

    used 53’s only round 1 was unbroken.
    this was brutal.
    total time was about 23ish minutes i think


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