WOD – Tuesday 12/27

Words cannot describe the amount of gratitude I have for the generous gift you all contributed to. When Nick and Erin handed me that card, I couldn’t imagine what was inside. I consider myself truly lucky to be able to do what I do every day. I get to do something I love with a community I cherish and respect. Every single day I get to walk into CFP I consider it a privilege. Thank you for all of your support over the last couple of years. I cannot wait to see what 2017 brings.

Don’t forget, today is the last day that you can RSVP for the CFP Holiday Party which is going to be January 7th at the Atlantic Grill. Find the email in your inbox and follow the necessary steps.

Also this Wednesday is the first yoga class held at CFP. It is going to be at 8am. So come get your flexy on.

Now, back to our back squat cycle. This week is going to see if we have added anything to our 1RM by squatting over our 5RM three times. I know, given the holidays that proper sleep and good nutrition is hard to stick to, but let’s get through New Years and reinvest in our health.

2 minutes in Z1
2 rounds
20 walking lunges
5 burpee broad jumps

Spiderman, pigeon and coauc stretch
Then 2 rounds
10 back squats
10 good mornings

A1. Back squats – 3×5; all done @105% of week 1’s heaviest sets
A2. Renegade rows – 3x12t; DB’s should prove to be challenging.
A renegade row is done like a man maker without the push-up and squat clean parts. In the push-up position with your hands on two dumbbells complete a row, alternating arms, complete 12 total.

“Infinite Warfare”
14 min AMRAP
50 DU’s
25 wall balls (20/14#)
10 pull-ups
Let’s reinvest in the wall ball. Back to fundamentals. Make sure the mechanics are solid. Good front squat is the priority, then the height of the ball is secondary. If you aren’t squatting properly then the ball hitting the red line doesn’t matter. Focus on getting back to what’s important.

Cool Down
Hamstrings on a foam roller. 5 minutes max.

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