“CFT Cindy”

12/1/22

WOD

“CFT Cindy”

20 minute AMRAP of:
5 Strict Pull-ups
10 Hand Release Push-ups
15 Air Squats

Derek Eason
Deadlift

11/30/22

WOD

Every 2:00 for 5 sets:
Deadlfit, 5 reps

For time:
50 Deadlift, 225/155-lbs.
100 Wall-balls, 20/14-lbs.
200 Double-unders
*Partition as desired.

Derek Eason
Approximately Amanda

11/29/22

WOD

10 minutes to work up to a:
Heavy 1RM Power Snatch

9-7-5-3 reps for time of:
Power Snatch, 135/95-lbs.
Bar Muscle-up

Derek Eason
R&R

11/28/22

WOD

30 minute AMRAP w/Partner:
Row 500m
15 Shuttle Runs, 25'x2
*You go, I go.

Derek Eason
Gym Closed

THANKSGIVING WEEK SCHEDULE:

THURSDAY - SATURDAY: NO CLASS

11/26/22

WOD

No Class

Derek Eason
Gym Closed

THANKSGIVING WEEK SCHEDULE:

THURSDAY - SATURDAY: NO CLASS

11/25/22

WOD

No Class

Derek Eason
Turkey WOD

THANKSGIVING WEEK SCHEDULE:

WEDNESDAY: CLASS AT 9AM ONLY

THURSDAY - SATURDAY: NO CLASS

11/23/22

WOD

“The Gobbler”

25 minute AMRAP of:
50' Gobble Walking Lunge
400m Run
30 Gobble Squats
200m Run
10 Turkey Get-ups

Derek Eason
Squat Clean

THANKSGIVING WEEK SCHEDULE:

WEDNESDAY: CLASS AT 9AM ONLY

THURSDAY - SATURDAY: NO CLASS

11/22/22

WOD

Every 2:00 for 5 sets:
Squat Clean, 1-3 reps

10 minute AMRAP of:
15 Calorie Machine
5 Squat Cleans, Heavy

Derek Eason