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
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.
crossfitswpdxwod.wordpress.com 