December 30, 2014

29
Dec

December 30, 2014

Schedule Changes This Week

Morning classes only on New Year’s Eve (Wednesday) – 5, 6, 7, 9:30 AM
Closed New Year’s Day (Thursday)

Back to normal on the 2nd!

 mama CF and son

HAPPY BIRTHDAY TO DIANE, The Queen of CFVB!!! 

Workout of the Day
:00
4×3 “Clusters” (squat clean to thruster), increasing weight each set
Rx+ 135/95, 155/105, 185/115, 205/125
Rx: 95/65, 115/75, 135/85, 155/95
Master’s 55+: 85/55, 100/65, 115/75, 135/85

:20
AMRAP in 10 minutes of:
2 rope climbs
7 Thrusters 135/85
25 double-unders

:40
Midline: 3 sets of –
8 glute-ham raises (slow tempo)
10 GHD Sit-ups

Post your scores to the Whiteboard.

9 Responses

  1. Kristi

    Happy Happy Birthday Diane!!!! You are such a beautiful person inside and out and one of the toughest chicks I know! Thank you for being such an inspiration and for being such a fabulous person! Love ya girl!!!!