Hours - Thursday, December 28, 2017

Hours

Reminder that we have regular hours through to Sunday.  For Monday, Jan 1st, we have a 10am WOD only with Coach Steph to kick off the New Year!  There will be no class cap, but please remember to sign in!In fact, for 2018 our goal for all CFI members is to sign in for class!!  We may sound a little like broken records (we certainly feel like it some days)  but it's important to sign in!!  We know that many of you are great at remembering to sign in for class, we greatly appreciate it, thank you!  For those who don't, that's one of your goals for 2018!Also this is the time of year between the holidays and ski season when we have many visitors drop in to CFI.  If you see someone in class whom you don't know, please introduce yourself and welcome them to CFI and our beautiful area!  It always makes us so proud to hear feedback from visitors about how welcoming all of you were to them on their visit to our facility.

Thursday, December 28, 2017

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Focus:

Warm up & Movement prep.

WOD: Benchmark

Dirty Thirty

30 Box jumps (24″/20″)

30 Jumping Pull-ups

30 KB Swings (24kg/16kg)

30 Walking Lunges

30 Knees to Elbows

30 Push Press (45#/35#)

30 Back Extensions

30 Wallball (20#/14#)

30 Burpees30 Double-Unders* If you can do all movements as RX, then you may choose the Level 4 “Filthy Fifty”

Beware Friday is high volume as well

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Level 2:

30 Box jumps (20″/16″)

30 Jumping Pull-ups

30 KB Swings (20kg/ 12kg)

30 Walking Lunges

30 Knees Raises

30 Push Press (45#/35#)

30 Back Extensions (Sub Good Mornings 45#/33#)

30 Wallball (20#/14#)

30 Burpees

30 Double-Unders Mix or attempts

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Level 1:

30 Box jumps (20″/16″)

30 Jumping Pull-ups

30 KB Swings (16kg/ 8kg)

30 Walking Lunges

30 Knees Raises

30 Push Press (45#/35#)

30 Back Extensions (Sub Good Mornings 45#/33#)

30 Wallball (14#/10#)

30 Burpees

90 Single-Unders

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Level 4:

Filthy 50

50 Box jumps (24″/20″)

50 Jumping Pull-ups

50 KB Swings (24kg/16kg)

50 Walking Lunges

50 Knees to Elbows

50 Push Press (45#/35#)

50 Back Extensions

50 Wallball (20#/14#)

50 Burpees

50 Double-Unders

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Cash Out:

Coaches Choice.Check back each night at 8pm for the next days WOD.

Contact us:

Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5

Phone: (705) 444-0006

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