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General Fitness 12.31.14


General Fitness 12.31.14

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
500 row
3X10 banded pull aparts
3X10 jump stars

5X5 heavy dumbbell row

5 min amrap
Full clean
Front squat
Push press

ACC work
3X1min plank hold

Cool down
Post results

10 Responses

  1. BG

    By the time that my body unfroze it was time to go to work…. lol. Okay. Not really. But it was cold.
    500 M Row Helped as did the Jump Stars.

    DB Row….55,65,75,75,75….
    WOD: 135lbs….. Was cooking through the 1st 1:20 seconds…. Then I was like…” Why am I going so fast”. Still trying to figure out my Push Jerk.!!!’ Finished 9 reps Plus 1 Full Clean & 1 Front Squat.

    Was tougher then I thought!

    OT: 1 Minute Plank Hold
    OT: Bench Press
    OT: Deadlifts
    BOOM….! No Cardio… Just Pushing Weights, Meat and Patatos 🙂

  2. Jim

    Before I forget, nice inspirational pic of the stairs!
    DB Rows, used 45 & 55, probably should have gone higher.
    For the WOD I used 135# for the weight, that was kinda a train wreck, only got 7 complete rounds. I should have gone 125 or 115, could have got more rounds with those. Nonetheless I was spent.
    Acc did 2 – 60 sec plank holds at body weight, then 1 – 30 sec hold with 25# on my back.

  3. jramos1808

    Warm up felt good!!!
    DB rows I did with Will M started with 65,70,75,80,90
    Wod: 155# 8 rounds
    3x1min plank holds
    Mobility: Did team stretch with my one and only Hannah Ramos

  4. Will Bradford

    I’ll say this again you all do a really good job of making using my arms impossible!! But for strength used a 45lb db

    Started with 125lb for first 2 reps then kicked it back down to 95lb cause my arms weren’t having any of that today so I did 13 reps and they were a struggle

  5. Vanessa Esquivel

    Strength – 5 x 5 Heavy DB row w/ 30#

    WOD – 5 min amrap w/ 75# finished 13 rounds

    ACC work
    3X1min plank hold

    Happy New Year!

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