Wednesday 11/16/2016

Announcements:

  • 2016 Year-end Transformation Challenge – Officially 2 days more to go!
    Time to buckle down! Only 2 days left in the challenge and it clearly shows from everyone’s progress that it’s going to be a close race. Hang in there and push for these last 2 days!!
  • Schedule for Thanksgiving week:
    Thursday, November 24 Thanksgiving Day: Closed.
    Friday, November 25: One session at 11am.
  • CFL Christmas Pajama Party – Saturday, December 17 at 11am
  • Schedule for Christmas week:
    Saturday, December 24 – Christmas Eve: Closed.
    Sunday, December 25 – Christmas Day: Closed.

Skill: Butterfly/kipping pull-ups

Strength:
Push Jerk – 65% x 3 x 4

WOD: “Helen”

3 Rounds For Time

400m Run
21 Kettle Bell Swings (55#/35#)
12 Pull Ups