Squats, AMRAPs, and CFHY Holiday/Anniversary Party!

Tuesday, January 3, 2017


Back Squat (1-6-1-6-1-6)
1 @ 85%
6@ 70%
1@ 87.5%
6@ 72.5%
1@ 90%
6@ 75%

*Please do your math before class starts (either at home or get here early)- this will allow for more time to train.  Base your percentages off of your most current 1RM.  If you don’t know your 1Rm a coach can help you figure out what weight to use- but keep track so that you have a better sense of what to use moving forward.


4 Rounds
AMRAP 3, Rest 2

10 Burpees
5 Snatches*

*Round 1- 95/65
*Round 2- 115/75
*Round 3- 135/85
*Round 4- 155/95

CFHY Annual Holiday Party and 5 Year Anniversary Party!!

The party is this Saturday, January 7th at 6:00pm- we hope to see you there!

It will be a fun evening with drinks, hors d’oeuvres, and a Re-Gift Yankee swap! If you can, please bring a side to share!

Re-Gift Yankee Swap Details: Your gift must be something you already have or an item you would like to “re-gift.” Keep it fun.

Dress to impress. Feel free to bring a guest.


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