Mark your Calendars!!
Why: 2015 CFS Holiday Party
Where: Lowry Beer Garden
When: December 15th @ 7-9pm
Theme: The Ugliest Sweater You Can Get Your Hands On
Please join us for a few drinks and apps (Compliments of CFS!!) at the Lowry Beer Garden to celebrate the Holidays and The New Year!!!
Wear your ugliest sweater and come ready to party a little bit… It is going to be a super fun evening!
Tay will have some delicious holiday treats for dessert…
Partners alternate whole rounds for time and complete four rounds each of:
Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each arm
Goblet Squats x 10 reps
Row 300 Meters
(Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 300 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 300 meter run.)
BOOTCAMP RX CLASS:
Tabata ( 8 round EACH) – For reps:
– Rest 2min
Jump rope/Sit ups- For Time:
Wave 1, Day 3 Dynamic Effort
Hang Power Snatch, 5×7 on the 90sec
Seated good morning, 3×10 reps @ 35% of 1RM deadlift NOT to exceed 135#(95#) Barbell rollback w/ :03 second negative, 3×10 reps @ 65#(45#)
Weighted hip extension, 3×15 reps @ 25#(15#)
AMAP Strict HSPU in 2min with 2 Abmats stacked
AMAP DU in 3min