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Week in Preview – December 3rd, 2018

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“You build on failure. You use it as a stepping stone. Close the door on the past. You don’t try to forget the mistakes, but you don’t dwell on them. You don’t let it have any of your energy, or any of your time, or any of your space.” — Johnny Cash

 

There is a lot happening at CFK!

 

The holidays are here and a lot of things are going on around the gym besides just fitness.  For one, this Friday is the CFK holiday parties!  That’s right, parties!

 

We’ll be hosting at each location.  Feel free to bring out your best chili recipe and any other snacks or beverages you’d like.  We’ll have games going on and even a white elephant gift exchange.  To participate, buy something for $20 or less and wrap it up.  We’ll fight over who gets it!

 

With the holidays upon us it’s also a great time to get yourself to a nutrition seminar!  There will be one at North at 6 p.m. this Wednesday and next Thursday at 5:30 p.m. at West!

 

And lastly, check out the Holiday Schedule at this link.  This Friday we’ll be canceling classes early for the holiday parties, but in the next few weeks things get a little crazy!

 

And get ready for the 12 days of Christmas WOD on Friday December 21st!

 

 

Girls on the Run!

 

If you missed your 5k opportunity with the Hot2Trot, we’ve got another for a great cause!  Our own Terry Keltner is in charge of putting together this wonderful run to help young girls know they can accomplish anything if they just work at it, and they show them this through training for and completing a 5k.

 

If you have time this Saturday, head out to run it or even just volunteer to help some young ladies out!

 

Volunteer here

 

Run here!

The Week

 

Monday – Macho Man Randy Savage

 

Start off working to a heavy set of Macho Man:  3 power cleans, 3 front squats, 3 push jerks.  The original version is an EMOM for as long as you can go at 205/155.

 

After you work to a heavy set of the complex, hit a 12 min AMRAP with 3 rounds of Macho Man and 15 toes-to-bar.

 

Tuesday – Full Count

 

Work on your kettlebell swing efficiency today:  30-25-20-15-10-5 of swings, with calories and sandbag runs in between.

 

Wednesday – Squat day!

 

Remember what you did last week!  We’re starting back over at 75%, but if you chose a different style of squat, stick with that!  We’ll have some dumbbell work in between as well.

 

Thursday – Christine

 

Three rounds of 500 m row, 12 bodyweight deadlifts, and 21 box jumps.  Scale the deadlift to something you can move quickly.

 

Friday – Loose Cannon

 

Steady work for 6 minute blocks divided between calories, step ups, and sit ups.  You’ll also get 2 minutes of rest between rounds, so try to keep the intensity fairly high but sustainable.

 

Saturday – Fair Share

 

Teams of 3 today try to get through 2 rounds of 200 m runs (each), 100 DB snatches, another set of runs, 100 box jumps, another set of runs, and 100 thrusters.  Yes, 2 rounds.