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General Fitness 12.23.14


General Fitness 12.23.14

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
50′ inchworm push up
2X10 jump stars
2X10 lat pull ups

5 Rds
1st min max distance row in :45
2nd min max burpee in :45
3rd min max pull up in :45 LVL 2 will be muscle ups 
4th min max double unders in :45

Today’s goal isn’t to go all out on each set, try and stay consistent with your first rd for the entire workout

ACC work
5X:30 side planks

Cool down
Post results

9 Responses

  1. BG

    Great burn this am!

    Pre work was good. Jumping stars got the heart rate going.

    WOD: 5 rounds of a little of everything:)

    Row: 200-225
    Burpees: 12-13
    Pull Ups: 12-13
    Jumpe Rope 40-45 seconds

    Cool down…. I took a shower 🙂

  2. Irina

    Row 190-146
    Burpees 16-11
    Pull ups 19-16
    SU 150-96

    These numbers were not increasing or decreasing in a consistent pattern at all. I was all over the place. But these workouts, when you just start and go till finish without rest are muh much easier for mentally. I liked this one.

    Acc work planks done and strict HSPU 4×5 still working on hand placement and depth.

    Merry Christmas every body! See ya in a week!!

  3. Jim

    Fun non stop WOD today, you know it’s a good one when sweat was rolling down my face during the 2nd round.
    Row – 226,170,160,156,137
    Burpee’s – 10,8,7,7,7
    Strict PU’s – 12,12,13,12,12
    DU’s – 50,45,34,40,23
    Rowing, after the first round I lost anywheres from 5 to 10 secs between writing my numbers and resetting the counter on the machine. My last round of DU’s I had a hard time getting my rhythm down, couldn’t relax and was rushing myself. Good workout today.

    1. Tiffany

      I have no idea why it won’t post all of it, rowing, 1st Rd 193, 120, 126, 160, 145. Burpees 1st Rd 14,12,12,12,12,11. Pullups 1st Rd 16, 15,14,15,12. Double unders 15,17,10,9,10.

      Also shout out to my little cousin Kayla who kicked my booty on rowing and burpees way to make me work for it, you are awesome!

  4. Vanessa Esquivel

    I did not do well at keeping track of anything, I just tried to keep moving. Everything feels more efficient though, especially the rowing and double unders.

  5. Cash

    This was a great cardio burn 🙂 with an awesome group!
    Row 178-192 varied
    Burpees… 13-15
    KB press 13-15
    DU’s 58-62
    5 sets of side planks were challenging too 🙂

  6. Jonathan

    Toes were cold this morning … prep work was okay, Jump stars had the knees creaking and croaking.

    Workout, these Tuesday’s are always a humbling one for me. could use some more.Numbers umm…
    Burpees- 20-14-14-13-11
    Pull Ups- 21-20-19-14-17
    Dbl Und- 35-28-41-31-51
    Row (Ms)- 211-183-192-223
    thanks brenden for the numbers…

    Laughed at myself when looking at the numbers and seeing how the wheels fell off 🙂

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