Archive for December, 2010

Rest

“Another fresh new year is here . . .
Another year to live!
To banish worry, doubt, and fear,
To love and laugh and give!

This bright new year is given me
To live each day with zest . . .
To daily grow and try to be
My highest and my best!

I have the opportunity
Once more to right some wrongs,
To pray for peace, to plant a tree,
And sing more joyful songs!”

William Arthur Ward

10,9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9,10
Push ups
Sit ups
Squats

5 rounds
Max Handstand attempt
Max push ups
Rest as required

Run 5k

5 Rounds
10 Push ups
20 Squats
30 Sit ups

Correction to earlier misprint..training resumes on the 10th of Jan.

For time
150 Burpees

Merry Christmas

Rest

Merry Christmas to you and your families. Thanks for putting in the effort to make this such a great year for CFFG. We’ve had some good times and hit a lot of goals. Let’s keep it up in the new year and smash it up in 2011. Thanks for training hard and building the community we have here. Thank you all so much for choosing to train with us without you none of this would have been possible. Merry Christmas.

Training starts again on the 10th of January 2011.

CFFG Bodyweight “12 Days of Christmas”
1. Burpee
2. Squats
3. Push ups
4. Broad jumps
5. Ring dips
6. 10m shuttle run
7. Sit ups
8. Back extension
9. Lunges
10. Pull ups
11. Box jump
12. HSPUs

The video will help explain the WOD.

5 rounds
10 Pull ups
20 Push ups
200m Run

2x5min intervals

2 rnds of Cindy then
AMRAP ring dips

Rest 5 mins between intervals