–>Choose a tag off our tree at CF EXP, we recommend teaming up with a friend on this!
–>Purchase age appropriate gifts for the child you have chosen.
–>Stretch your funds, utilize sales and coupons to make your dollar go further.
–>Think multiple smaller gifts rather than one large gift so the child has more presents to unwrap, we know they love this!
–>Bring in your gifts all together in a large bag with your child’s tag by Friday December 12th.
–>The Kylee’s Care Kits team with drop off all gifts before Christmas!
–>Wednesday 11/26: Normal AM Classes, Open Gym 3:30-5:30pm
–>Thursday 11/27: No Classes- Happy Thanksgiving!
–>Friday 11/28: 9:15AM “Un-Stuffathon” (no other classes)
–>Saturday 11/29: 1/2 Marathon Row! 7am Individuals, 9am Teams of 3-5. Start putting those teams together!
–>10:30am Mobility class with Jenn
–>Sunday 11/30: Open Gym 9:15-10:15 per usual
–>Tuesday 12/2: EXP Kids Program Launch. Sign up HERE!
WORKOUT OF THE DAY:
STRENGTH:
A) 4X5 Front Squats – work to a 5rm (final set should be an attempt @ at least 10-20# more than last week’s 5rm) , rest 90 sec
B) 4X10 Ring Dips ( for TT Tempo-3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) rest 90sec.
WOD: [ Ice Breaker ]
20 minute AMRAP of:
4 Wall Walks
40 Plyo Lunges (each jump=1)
400m Run
L1- WW, Plyo Lunge, 400m
L2-60sec. HS hold, Alt Lunge, 300m
L3-60sec. Plank hold, 30 Alt Lunge, 200m
TT-50′ HS Walk
50 Split Jumps (each jump = 1 rep)
500m Row
Post scores in comments below.
