Monday 12.7.20

Announcements:

It’s almost CHRISTMAS! Which means lots of us are already thinking about a new year and new resolutions we want to set for ourselves.

With 2020 being an interesting year, I think we all owe it to ourselves to focus in on our health and set some goals for ourselves. A nutrition challenge is an AWESOME way to stay accountable, learn healthy habits and make positive changes in your life

See below for details about our 4 week NUTRITION & EXERCISE CHALLENGE!

To sign up, check out the nutrition board at CFLW, DM us or watch for an email regarding the challenge with a sign up link.

Warm-up:

Coaches Choice

Strength:

Complex:
2 Power Cleans +
1 Front Squat

Take 6-sets to build to a heavy complex

Conditioning:

21-15-9
Power Clean
Front Squat

50/35 Cal Row

9-15-21
Power Clean
Front Squat

Rx’d:
75#/55#

Rx’d(m):
95#/65#

Rx’d+:
115#/85#
Equal Cal Bike