Thursday…12/1/16

WOW! Can you believe the last month of 2016 is here??
Couple reminders:

1. Monthly Challenge – 1min max effort calories on the air dyne. You can attempt this every day, but you’re only recording your highest score.
2. Holiday Toy Drive – want burpee immunity? Bring in a toy! Read more deets here: Toy Drive
3. CFG 5-Year Anniversary Party – Saturday, December 10th from 10a-1p – Food and Bounce Houses…even for the adults. Please RSVP here!
4. 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.’

 
Onto the workout:
 
A. Skill:
5 x 5 eccentric Pull-Up work (3 sec hold, 3 sec lower, 1 sec return to start)
 
B. MWOD:
Dead Hang for 30s total
 
C. WOD:
Health –
5 min ME burpee box jumps (24/20)
then
NFT
4 x 400 m run with 1 min rest between sets
Fitness –
5 min ME burpee box jumps (30/24)
then
NFT
4 x 400 m run with 1 min rest between sets
 
D. Post-WOD Recovery:
Foam Roll Quads