ANNOUNCEMENTS:
CHRISTMAS AND NEW YEAR’S CLASS SCHEDULE:
Christmas
Monday, 12/23: Full schedule
Tuesday, 12/24: 6am-1pm.
Wednesday, 12/25: Closed
Thursday 12/26: 7:30am-1pm
Friday & Saturday: Full Schedule Resumes.

New Year’s Eve.
Tuesday, 12/31: 6am-1pm.

New Year’s Day:
8am. Truth Serum. Out of Town Guests Welcome.
9:30am. Truth Serum. CFHH members only. Bloody Mary’s and Mimosas afterward. First person to puke foots the bill for the donuts.
NO CLASSES THE REST OF THE DAY.

MOTIVATION:


MOB: Hamstrings. Hips. Shoulders.
WU:
400m run.
2 rounds of:
5 BB good mornings
5 BB hang power cleans
5 BB push presses
REVIEW: Push Press. Power Clean. Situp.
S: Push Press. 5-5-5-5-5. Start at last week’s starting weight.
C: AMRAP in 12:00 of:
1 power clean @ 90% of 1RM
Max situps in :30
100m shuttle run
Record power clean weight used, total situps and total rounds to board.
LII: Pause at knee.
LI: Hang power clean. 50m shuttle run.
PWOD MOB: Lax ball in C/S/B/Hamstrings. Stretch hamstrings. U/D dog x3.

Advanced: 95% of 1RM.

Endurance: None.