Couple reminders:
- Monthly Challenge – 1min max effort calories on the air dyne. You can attempt this every day, but you’re only recording your highest score.
- Holiday Toy Drive – want burpee immunity? Bring in a toy! Read more deets here: Toy Drive
- CFG 5-Year Anniversary Party – Saturday, December 10th from 10a-1p – Food and Bounce Houses…even for the adults. Please RSVP here!
- We started a podcast called ‘The Art of Coaching!’ We’ve already released two episodes, and the most recent one was quite timely as we just started a new training cycle, the topic of this one is the programming behind our ‘Health’ and ‘Fitness’ tracks. Give them a listen via the ‘podcast’ app on your iPhone OR use the soundcloud app – all you gotta do in both cases is search ‘The Art of Coaching.’
A. Skill Work:
10min EMOM –
5 Dips (bars, rings, box)
B. MWOD:
Tricep Smash
C. WOD:
Health:
21-15-9
Thrusters (95/65)
Sit ups
Fitness:
21-15-9
Thrusters (115/85); teen (95/65)
Sit ups
D. Post-WOD Recovery:
Tricep Smash
