ANNOUNCEMENT:
TONIGHT!!!!!
HOLIDAY PARTY AT FRESCO’S CANTINA (31st Ave Location) ON DECEMBER 14th, 2-5pm!
HOLIDAY SCHEDULE:
Christmas week:
12/23: 10:00, 11:00 Community
12/24: 10:00, 11:00 Community
12/25: Closed
12/26: 10:00, 11:00 Community
12/27: 5:30, 6:30, 11, 12, 4:30, 5:30
12/28: 9:00, 10:00 Community
12/29: 10:00-12:00 Open Floor
New Years Week:
12/30: Normal
12/31: 5:30, 6:30, 11, 12, 4:30, 5:30
1/1: 10:00, 11:00 Community
1/2: Back to Normal
COMMUNITY @ 9AM
By Coach Nick
“CFQ’s 12 Days of Fitness”
1 Wall Walk
2 Shoulder to OH
3 Front Squat
4 Hang Power Clean
5 Deadlift
6 Burpees
7 Wallballs
8 Medball Cleans
9 KB Swings
10 Alt Goblet Lunge Steps
11 Goblet Squats
12 Calorie Assault Bike
*This workout is to be performed just like the song. For example: You do 1, then 2-1, then 3-2-1, So on and so forth until the last round, which is 12 to 1
WEIGHTLIFTING @ 10AM
By Coach Kev
LIFT:
Segment Snatch + Hang Snatch (1+1)
*build to heavy
ACCESSORY:
Snatch Deadlift
5×3 starting at 100% of heaviest complex
—then—
3x
10 Banded Overhead Squats
20 Reverse Fly
THE PUMP:
BENCH PRESS:
5 x 5 @ 5-10# Heavier than last week
Accumulate 50 reps at 50% of what you used today
——————————
ARMS:
5 x
:20 Supinated Barbell Rows
:10 of Rest
:20 of Push-ups
:10 Rest
-Right Into-
5 x
:20 Hammer Curls
:10 Rest
:20 Banded Tricep Ext
:10 Rest
——————————
ABS:
5 x
:20 Russian Twists
:10 Rest
:20 V-ups
:10 Rest
