Reminder 1/1/20 9&10am only

As some of you may recall, in October I set forth a challenge; you needed to have 15 check ins for October and 20 for both November and December. Of all those that accepted my challenge, only 4 actually did it. A huge congratulations and well deserved applause to: Wild Bill, Stef Dailey, Alison and Kristin. Of those, their names were put in a bag and one was selected to have their January payment deleted and they would have their first month of 2020 on us!! Drum roll..... Congratulations Kristin! I have thoroughly enjoyed seeing Stef regularly at 0500. Bill at 0700 with Maggie in tow. Alison with her checks in and follow ups via Facebook (she has an amazing before and after). And of course,

9am only & potluck to follow

Teams of 2 4 minute AMRAP 20 kettlebell swings 35/53 20 air squats rest 1 minute 4 minute amrap 20 calorie row 20 burpees rest 1 minute 4 minute amrap 20 box jumps 20/24 20 push ups 1 minute rest 4 minute amrap 20 pull ups 20 situps break up however you choose. One athlete working at a time. Each athlete must do at least 1 rep of each movement. teams start at different stations and rotate during the minute rest score is total reps. write down your reps for each amrap during the minute rest

Reminder. NYE 9am only - partner workout!!

** starting claiming your partners ** This weeks holiday schedule: Monday 12/30 - regular Tuesday 12/31 - 9am partner workout Wednesday 1/1/20 - 9 & 10am Thursday - Saturday (and going forward) regular hours WOD for 12/30/19 Deadlift max out day. Complete: 1 set of 5 @ 40-50% 1 set of 3 @ 50-60% 1 sets of 2 @ 60-70% 4-5 sets of 1 working from 70+%. **Work up to a 1RM for the day.** "Death By 10 Meters" Accumulate as many rounds as possible within each minute of: •10m Run **Score is the last completed round plus any additional reps completed.**

Way to go Alison!

Alison has been killing it!! We challenged people to make 15 workout in October, 20 for November and December! You can’t tell me the results aren’t real! WOD for 12/28/19 Complete 3 sets of 2 working between 85-95% of your 1 RM Back Squat. **Then, subtract #20/30 for 1 max reps set. (Take as long as you want, but do not re-rack the bar to rest. Target 15-25 reps for the D-loaded set)** Cindy or Mary - 20min AMRAP


WOD for 12-27-19 4 sets to establish a 1 rep max strict press 3 sets to establish a 3 rep max push press Complete as many rounds as possible in 6-minutes: •200m Run •8 Hang Power Snatch #75/115 (M50+ #65/95)

Tomorrow 9am and 10am only

We hope you all had a very Merry Christmas. WOD for 12/26/19 Complete 5 rounds of: •1 Power Clean •1 Front Squat •1 Jerk •1 Hang Squat Clean •1 Jerk **Must complete the complex unbroken** Complete 6 rounds starting every 3rd minute: •3 Cleans #125/205 (M50+ #110/185) •6 Lateral Bup Over Bar •9 Wall Balls #14/20-10' **Time each round individually and score the slowest or the 6 rounds**

9am only 🎄

Tomorrow is our potluck, ugly sweater theme workout!! And Monica is bringing prizes, so dress to be UGLY! I mean, impress! WOD for 12/24/19 12 Days of Christmas: •1 Squat Clean Thruster 95/135 •2 Bar Muscle Ups •3 handstand pushups •4 shoulder to overhead 95/135 •5 toes to bar •6 Goblet squats 35/53 •7 Push-ups •8 Burpees •9 Wallballs 20/14 •10 Sit-ups •11 Chest-to-bar Pull-ups •12 Box Jumps 20/24 **Workout is done like the 12 Days of Christmas song (1, 2-1, 3-2-1, 4-3-2-1 and so on).**


9am Christmas Eve only Closed Christmas Day 9/10am day after Christmas Resume regular hours after that! WOD for 12/23/19 3 sets of: •8 Goblet Curtsy Squats •8 Glute Hamstring Raises •10 GHD Hip Extensions 4 rounds of: •2-3 Sandbag Get Ups (each side) •10-12 Side Plank Toe Tap •40-60 sec Supine Chinese Plank Deadlift Complete 6 sets of 2 working between 86-92% of your 1RM. Tabata Calorie Row- 8 cycles of 20 seconds on and 10 seconds off. Score is total calories.


WOD for 12/21/19 Back Squat Complete 4 sets of 2 working between 80-85% of your 1RM Back Squat. Complete 21-15-9 for time: •Calorie Row •Dumbbell Shoulder-to-overhead


WOD for 12/20/19 3 rounds of: •30 sec Grasshoppers •20 sec Rest •30 sec Alternating Hanging Knee Raises (bring both knees to right arm and down, then repeat other the side) •20 sec Rest •30 second of Alternating Leg V-up •20 sec Rest 3 sets of: •1 Wall Walks + 20-30 sec hold •8 V-Ups •12 Banded As Complete 5 rounds of 3-minute AMRAPs: •9 Hang Power Cleans #75/115 (M50+ 65/95) •6 Thrusters •3 Strict Pull-ups


WOD for 12/19/19 Complete 3 sets of: •8-10 Single Arm Up Right Row (each side- light to moderate weight) •8-10 Half Kneeling Military Press (each side) Push Press + Jerk: Complete 4 sets of 4+2 working up to a challenigng effort. (Practice re-racking the bar) Front Squats: Complete 4 sets of 2 working at 70-80% of your 1RM Front Squat. Complete as many rounds as possible in 8-minutes: •2 Devil Press #35/50 (M50+ #25/40) •2 Box Step Ups 20"/24" •4 Devil Press •4 Box Step Ups •6 Devil Press •6 Box Step Ups •8 Devil Press •8 Box Step Ups


If the workout left you in the car like this for several minutes.... you weren’t alone! WOD for 12/18/19 3 rounds of: •40 sec Jefferson Curls •20 sec Rest •30 sec Pallof Press (each side) •20 sec Rest •40 sec Glute Bridge Rotation (alternate directions) 3 sets of: •8 Parallettes Shoot Throughs •8-10 Dumbbell Bench Press (moderate to heavy weight) •10-12 Ring Rows Complete as many rounds as possible in 18-minutes: •5 Power Cleans #105/155 (M50+ 95/135) •5/8 Muscle Ups •700/800m Row •1-minute Rest **Skip the rest after minute 17.**


Reminder. Christmas Eve we will have a 0900 workout only. Ugly sweater theme and potluck to follow. Christmas Day - closed. Day after Christmas - 0900 and 1000 only. WOD for 12/17/19 Snatch balance Complete 4 sets of 1 working to a moderate and smooth effort (75-80ish%). Snatch DL Complete 3 sets of 8-10 working between 74-84% of your 1RM Snatch. Power Snatch Complete 3 sets of 3 working around 65% of your 1RM Snatch. Complete 5 rounds for time: •5 Hang Squat Snatch #75/115 (M50+ #65/95) •8 Front Squat (same weight) •13 Box Jumps 20"/24"


WOD for 12/16/19 Complete 3 sets: •60 sec Front to Back Scale (each side- move back and forth balanced on one leg for the entire 60 secs. Rest and shake out the leg if needed.) •30 sec Hollow Rocks •30 sec Superman Rocks Complete 3 sets of: •10-12 Barbell Rollout •15-20 Banded Face Pulls DL Complete all 5 sets of 3 working between 83-88%. Complete as many rounds as possible in 8-minutes: •12 Walking Lunges •6 Strict Pull-ups •18 Sit-ups


WOD for 12/14/19 Snatches: Complete 5 sets of 1+1 working up to 70-75%. Work from either position 1 or 2. Complete for time: •900/1000m Row Buy-in Then, complete 5 rounds of: •9 Pull-ups •15 Wall Balls #14/20-10' •21 Double Unders

Morning & 4:30pm class only

WOD for 12/13/19 Complete 3-4 sets of: •10-12 Plate Sit-up •10-12 Bumper Plate Standing Side Crunches (each side- hold the plate by the side with a fingertip grip) •10-12 Bumper Plate Rows (2 secs hold at the top) 4 rounds of: •40 sec Supine Chinese Plank •20 sec Rest •30 sec Side Plank Toe Taps •20 sec Rest •40 sec Russian Twist  •20 sec Rest Complete 5 sets for load and quality: •3 Barbell Strict Press + 7 Push Press **Start at a light to moderate weight and increase to find a challenging effort for the day. The Strict Press will be the limiting factor.** 7 minute AMRAP •100m run •10 ring dips 50m is counted as 1 rep

Holiday hours -

This Friday we will have morning classes and 4:30pm only. Join us at Heretic for our CFS Christmas party 6pm to 9pm. All are welcome, whether you’ve been a member for a day or ten years! Christmas Eve 9am “ugly sweater” theme and potluck. Christmas Day - Closed. Day after Christmas 12/26 9am and 10am only. WOD for 12/12/19 Complete 3 sets of: •10-12 Barbell RDLs (moderate to challenging weight) •8-10 Front Rack Lunges (each side in place) Hang Clean: Complete 3 sets of 3 working between 65-70% of your 1RM Clean. Front Squats: Complete 4 sets of 2 working at 65-75% of your 1RM Front Squat. Complete as 4 rounds starting every 4th minute: •15/20 Calorie Bike/Row/Ski Erg (1:40 cap) •10 Dumbb


WOD for 12/11/19 3 rounds of: •6 Jefferson Curls #20-30 •18 Supine Windshield Wipers 3 sets of: •45-60 second Sandbag Bearhug March (stay in place) •5-8 Strict Toes-to-bar •30-40 seconds Rest Complete 3 rounds for time: •10 Deficit Push-ups 2/3" •10 Knees-to-elbow •20 Air Squats


Reminder. This Friday 12/13 we are having our CFS Christmas party at Heretic from 6-9pm. Come join us! So all our coaches can attend, we will have morning classes and only 4:30pm. WOD for 12/10/19 3-4 sets of: •2 Turkish Get Ups (each side- work up to heavy loading for the day) •12-15 Straight Arm Tempo Lat Pull Downs (3 secs down + 2 secs hold + 3 secs up + 2 secs hold) Deadlift: Complete 5 sets of 4 working between 80-84%. Complete as many rounds as possible in 7-minutes: •15 Sumo Deadlift High Pulls #65/95 (M50+ #55/75) •15 Lateral Burp Over Bar


WOD for 12-09-19 Complete 3 rounds accumulating max reps: •1-minute max Push Press #35/45 •1-minute max Dumbbell Hang Squat Clean #35/50 (M50+ #25/40) •1-minute max Box Jumps 20"/24" •1-minute max Row •1-minute Rest

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Fairfield, Ca 94534

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