30.12.2019 – Monday
“CFG Open Workout 20.1”
10 rounds for time:
8 ground to overhead 43/30
10 bar facing burpees
scaled 30/20
31.12.2019 – Tuesday
IMPORTANT: morning classes only! CLOSED in the evening.
“Last Chance”
You still want that PR before 2020???
This class will give you your last chance
If its your first Pull Up or Muscle up or maybe your 1 RM Deadlift or Squat.
Finish 2019 with a BANG!!!!
Finisher:
10Min EMOM Double Unders
RX+ Triple Unders
1.1.2020 – Wednesday
HAPPY NEW YEAR!
2.1.2020 – Thursday
“Tommy Mac”
2 Rounds for time:
12 Burpees
12 Thrusters
12 Burpees
12 Power snatches
12 Burpees
12 Push jerks
12 Burpees
12 Hang squat cleans
12 Burpees
12 Overhead squats
52/34kg
Homework (before or after class)
Accumulate 2min hollow and arch hold
3.1.2010 – Friday
20min AMRAP:
500m row
15m double KB front rack lunge walk (24/16kg per hand)
45 Wall balls (9/6kg)
Homework (before or after class)
Accumulate 2min hollow and arch hold
4.1.2020 – Saturday
In teams of 2, 16min AMRAP:
30 Toes to bar
20 Double KB snatches (20/12kg per hand)
10 D-ball over shoulder cleans (70/40kg)
Homework (before or after class)
Accumulate 2min hollow and arch hold
5.1.2020 – Sunday
4 Rounds for time:
30m Sandbag carry (85/55kg)
20/16 Assault bike calories (>75/55 RPM)
20 Chest to bar pull ups
Homework (before or after class)
Accumulate 2min hollow and arch hold
