12 minute EMOM:
1 power snatch
+ 1 hang power snatch
Work your way up to a heavy complex
3 rounds for time:
200m sled pull
25 sit-ups
12 bench press
5/3 ring muscle ups
L1: 45/35; 10 ring dips; jumping muscle ups
L2: 95/65; 3×45/2×45
L3: 135/95; 4×45/3×45
Complete all reps on weaker side, then repeat on stronger side
Accessory: 3 x 15 frog pumps
18-20 minutes
15 minute AMRAP:
350m row or ski
15 deadlifts
20 single-leg squats, alternating
L1: 40 air squats; 95/65
L2: 205/135
L3: 225/155
18-20 minutes
3 x 8 single arm high pull between sets of strict press
Then, complete pendlay row
For time:
1*2*3*4*5*6*7*8*9*10
Burpee box jumps
Hang power clean
*6 toes to bar
L1: 45/35
L2: 115/85
L3: 155/105
Accessory: 3 x 10 DB stiff legged deadlift
18-20 minutes
5 x 1 minute AMRAP:
1. Calorie echo bike or ski
2. Thrusters
3. KB swings
4. Rest
L1: 45/35; Y/B
L2: 75/55; G/Y
L2: 95/65; R/G
Score = total reps
“The Grinch”
25 minute AMRAP:
400m Who Hash Dash
12 Wallow in Self Pity Wallballs (20/14#)
25 DB Present Snatches
400m Cindy Lou Ski
12 Stare into the Abyss Ab Rollouts
25 Roast Beast Box Jumps
Finisher:
Grow your heart by 3 sizes,
AMRAP Wall slunks (walks) in 3 minutes.
L1: 25/15+
L2: 35/25+
L3: 50/35+
Heaviest Possible One Way
For time:
Buy-in (or cash out): *1000 row
3 rounds:
15 back squat (floor or rack)
15 burpee to target
Cash out (or buy in): *60/40 calorie bike erg**
L1: 95/65 or G-sq
L2: 155/105+
L3: 205/155+
**damper 6-8 at 80+ RPMs
SKILL
3-4 Rounds:
100m farmer carry
100m front rack carry
100m single arm OH carry (50m R/50m L)
(Try to go unbroken within the round)
Rest 1 minute between rounds
L1: B/P
L2: Y/B
L3: G/Y
20 minute cap
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Hope this holiday season finds you and your loved ones well! We hope you are having a restful, fun, and safe season. If you are looking to get a sweat in around the holidays, we got you! Check out our special holiday hours below. Reservations open in Wodify 48 hours in advance so be sure to book your spot.
We love visitors! Please review our Drop-In Policy and reserve your spot in class ahead of time.
Christmas Eve:
Christmas Day:
December 26th - December 30th we will be open our regular hours.
New Year's Eve:
New Year's Day:
Starting January 2nd, we will be back to our regular schedule.
We know this time of year brings a lot of friends and family to town. If you are planning on bringing a visitor to the gym, please review our Guest Policy and book your classes ahead of time to ensure an easy check-in process upon arrival.
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Thank you so much for your support throughout 2021, and for adding so much joy to our lives. We wish you a happy and healthy holiday season and an amazing new year!
Sincerely,
Team CF9
Accessory: 3 x 10 single leg deadlift per side
18-20 minutes
For time:
50 air squats
21 clean & jerk
50 air squats
15 clean & jerk
50 air squats
9 clean & jerk
50 air squats
L1: 45/35
L2: 95/65; 135/95; 165/115
L3: 115/85; 155/105; 185/125
Accessory: 3 x 12 KB bent over row
5 rounds for time:
50 double unders
12 overhead squats
3/2 ring muscle ups
L1: 45/35; 10 ring dips
L2: 95/65
L3: 115/85