Week Preview for 12/11/23

🔷 Max Week! If you’ve put in the work over the last 4 weeks then it’s time to move some weight! While this is an exciting time, remember that form trumps load. Don’t sacrifice your health going for a lift not needed that day. There will always be another time to go for it.

🔷 CFBR Christmas Party is this Saturday the 16th! We’ll kick things off at the gym at 6pm.

Ally step ups for Chad WOD
Ally working through the step ups during the Hero WOD “Chad”


Strength: Push Jerk
Workout: shorter AMRAP of Double Unders and Push Jerks

Strength: Back Squat
Workout: simple yet effective one with a Cardio Choice and Burpees. You can go solo or with a partner!

Skill: Gymnastic Pulling
Workout: light Power Snatches, Situps, and Bar Muscle Ups

Workout: longer one for a good sweat with a Cardio Choice, Plate (or Med Ball) Lunges, and Plate Ground to Overhead

Strength: Deadlift
Workout: Running and Deadlifts

Workout of the Week: “Tombstone” has Burpee Box Jump Overs, Front Squats, and Toes-to-Bar

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