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December 13, 2014

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We have only 1 scheduled class today at 8:30AM. At 9:30 we will start our holiday party and competition. [/creativ_alertbox]

Here’s a taste of our 1st ever Hometown Hoedown Holiday Celebration and in house competition for CFD members!  Give these workouts a whirl and stick around for the festivities if you have time!

Hometown Hoedown heat assignments are listed here.

Hometown Hoedown leaderboard is here.

Strength

Deadlift
8-5-5-3-3-1-1-1
Work up to a strong effort Deadlift. The important thing here is that your heaviest lift has good form just like your lightest. Establish a solid base and set your back BEFORE you lift. Maintain your low back as you pick the bar up. Avoid jerking or making violent movements during your lockout.

WOD

“Hometown Hoedown Event 3″

AMRAP in 10 Minutes

6  Pull-Ups
9 Double Dumbbell Shoulder To Overhead 45/30lbs
12 Box Jumps 24/20”

Workout Notes: Try your hand at the final event for the Hometown Hoedown! The workout is round 3 for our in house competition.  Pull-Ups should be Chest-To-Bar if you have them.  Push Press will be the fastest STO reps but push jerks are acceptable if you can’t maintain the push press.  Just remember to lock out your legs after you get the dumbbell overhead. The combination of box jumps and STO is very difficult so scale those to step ups if you are unable to safely jump.

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