THURSDAY NOVEMBER 24TH, 2011

WOD:

#1 Partner Grace

#2 Partner Karen

HAPPY THANKSGIVING C-FLO!

November 24th, 2011

HAPPY HOLIDAYS C-FLO.

9:00A CLASS ONLY:

HOPE TO SEE EVERYONE IN FOR OUR SURPRISE WOD!

November 23rd, 2011

WOD Participants:

*CLICK ON IMAGE TO ENLARGE*

November 22nd, 2011

WOD RESULTS:

*CLICK ON IMAGE TO ENLARGE*

WEDNESDAY’S WOD:

{November 23rd, 2011: The Day Before}

DEADLIFT 5×2

Then…

12-9-6 Heavy Deadlift 30 sec rest between sets

Then…

EMOM+1 Handstand Pushups (10min)

Then…

30-20-10

Lunge Right

Side V-Up Right

Lunge Left

Side V-Up Left

TUESDAY’S WOD:
Over Head Squat Practice
Then…
3 Rounds,
500M Row
21 OHS (95/65)
21 Pull Up

November 21st, 2011
“Elizabeth” WOD Results:

*CLICK TO ENLARGE IMAGE*

MONDAY’S WOD:

BACK SQUART 3×2

POWER CLEAN 3×1

THEN…

“ELIZABETH”

21-15-9

POWER CLEANS (135/95)

RING DIPS