12/18 – 12/27 Happy Holidays

Holiday Hours:

Dec 23rd – our last class will be at 5:30pm.

We will be closed Dec 24th, Dec 25th and

Dec 26th – open gym at 4:00-pm only.

See you guys Dec 27th for Sunday Funday reg. time.

We will also be closed Dec 31st and open for 1 class Jan 1st. at 5:30pm

Enjoy a safe and Happy Holiday!

CFSWP Team

 

12-27 2:00pm 101 & 3:00pm CF 201

12-26 4:00pm Open Gym

12-24 & 12-25 closed- Merry Christmas

 

 

12/23

WarmUp
Row 500m
1 Len Inchworm
1 Len Spiderman
2 Rounds
6 SupineRow
9 GobletSquat
1) BackSquat
Set 1 75% x 5 reps
Set 2 85% x 3 reps
Set 3 95% x 1+ reps
** Based off 90% of 1rm
2) 7 Rounds ForTime Option #2( scale up in 1 ore all movements. with HSP-5, DB 30/25, BB back squat or wall ball)
10 PushUp
10 Lunge
10 SitUp
10 Squat
Cool
Group COOL

12/22

Row 500m
3 Rounds
3 SrictPullUp
6 PushUp
9 Squat
1) BenchPress
Set 1 75% x 5 reps
Set 2 85% x 3 reps
Set 3 95% x 1+ reps
** Based off 90% of 1rm
2) 21-18-15-12-9-6-3
BoxJump 24/20″
TTB
PushUp
Cool
Group

 

 

After all the holiday parties…I am looking forward to kicking this off this New Years! Who is joining me?

More info here:https://www.facebook.com/events/1496237867372961/

Briefly:

The 30 Day Fat Loss Program is a whole-food nutritional program that is designed to re-program your metabolism, jump-start your fat loss and help you lose MAXIMUM fat and inches in 30 days!

This is also an amazing program for those that do not want to lose fat, but want to focus on improving health, performance and energy!

You’ll learn the safest, most effective way to accomplish your fat
loss goals and get back on track after the holidays!

Are you sick of dieting, counting calories, and struggling to lose only a few pounds?

OF COURSE YOU ARE!!!

Short-term calorie restricted diets are a complete waste of time!! They leave you frustrated, hungry and with little to no results!

There is a difference between dieting to lose weight and eating to lose fat!

Dieting to lose weight will do absolutely nothing to change the way your body looks or how your clothes fit.

When you eat to lose fat, you’ll start seeing and feeling a difference within days!

If you want to see a REAL difference in your body then losing FAT MUST be the goal!

What Is Included in The 30 Day Fat Loss Program:

60 minute kick-off workshop to outline the 30 day program – January 16, 2016

Wrap-up meeting – February 20, 2016

30 day individualized nutrition prescription

30 Day email access and coaching

Private Facebook group for accountability, motivation and support from your coach & peers

Specific program guidelines, worksheets and plans

Weekly tips, recipes, coaching and motivation!

More INFO can be found here and to register

http://cfswp.com/30-day-fat-loss-program/

12/20

Awesome workout tonight Guys!
12 days OF Christmas wod comes out 1 time a year

and YOU did it!! Great work guys!

Feeling THE LOVE from our kick ass community tonight!

Happy Holidays.

CFSWP
TEAM

 

12-18 – 12- 21

See Facebook Wendler Strength is here.

12/16 – 12/17 WOD

Bring a friend raffle prizes:

Nathan you have won a 1 hour sports massage!!! Pick up your gift certificate at CFSWP!

Laura P you won a box of fruit punch spark and 1 coconut RX bar!

AND

We choose 3 names from the raffle to win 1 week free.

Laura Peacock friend. Zip, Tim Dooher friend Jen and looks like Nathan Anderson friend Steven!!! Woot. You ALL won a 1 week pass here at cfswp!

Contact Shannon@cfswp.com to get stared! Expires in 30 days from today!

Congrats guys!!!

 

12/17

WarmUp
Row 500m
3 Rounds
6 HPC
6 FrontSquat
6 Press
1) EMOM10 1 PowerClean + 1 SquatClean + 1 Jerk
2) 15-12-9
Thruster 95/65#
PullUp
Cool
Group

 

12/18

WarmUp
Row 500m
3 Rounds
3 StrictPullUp
6 PushUp
9 WallSquat
1) BackSquat
Set 1 70% x 3 reps
Set 2 80% x 3 reps
Set 3 90% x 3+ reps
** Based off 90% of 1rm
2) 6 Rounds ForTime
10 Burpee
10 TTB
Cool
Group

 

 

 

 

12-15 WOD

WarmUp
Run or Row 600m
4-PositionBarHang
3 Rounds
:15 HSH
7 WallBall
1) AMRAP4
6 HSPU
30 DoubleUnder
Rest 5:00
2) AMRAP4
3 MuscleUp (scale: 6 RingDip)
15 WallBall 20/14#
Rest 5:00
3) AMRAP4
6 PushPress 95/65#
6 FrontRackedAltLunge 95/65#
6 BarFacingBurpee
Rest 5:00
4) AMMAP4
Row for meters
Cool
Group

Holiday Hours

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Don’t miss our 12 Days of Christmas workout this Sunday 2pm 101 & 3pm 201, potluck and toast to follow.

Holiday Hours:
We will be closed Dec 24th, Dec 25th and Dec 26th. See you guys Dec 27th for Sunday Funday reg. time.

We will also be closed Dec 31st and Jan 1st.
Enjoy a safe and Happy Holiday!
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12-14 Happy Birthday Coach Steve

WOD:

WarmUp
Row 500m
3 Rounds
7 SupineRow
7 PushUp
12 Lunge+Twist
1) BenchPress
Set 1 70% x 3 reps
Set 2 80% x 3 reps
Set 3 90% x 3+ reps
** Based off 90% of 1rm
2) AMRAP10
3 PowerCleans @55% of 1 RM
5 PullUp
10 PushUp
15 Squat
Cool
Group

 

Happy Holidays…stay tuned for holiday hours…

12 days of X-mas wod and potluck to follow Dec 20th. 2pm 101, 3pm 201 food and toast to follow 3pm class. ALL Members are invited, bring the family to cheer you on!

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