1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

Meeting goals

December 20, 2013

Kirk and Joel both got their first muscle ups on Wednesday.  Great job guys.  Louis is our newest “muscle up whisperer, page ” coaching the guys to their first ascent on top of the rings.  Kirk told me the other day he had one more goal before the year was out – the first muscle up.  He got it with less than 2 weeks left in the year.  Clutch!

Denny and Sam both taught their first classes this week.  It may be cold and the year is slowing down, sales but things are getting awesome at CFO.

The new bathroom at the new CFO location…40 feet from the old location.  We plan to move Jan 4-5.

The new bathroom at the new CFO location…40 feet from the old location. We plan to move Jan 4-5.

Workout of the Day

Strength

Week 3 of the Cube

Back Squat

1 set of 8, salve 70% of 1RM

Use a THOROUGH warm up before this attempt, 15-20 heavy-ish reps to get there. 

Conditioning

For time

50 Chest to Bar Pullups

100 Hand Release Pushups

150 Squats

Run TL Davis Loop

There is a 15 minute cap on the bodyweight stuff.  If you are still working on bodyweight stuff at 15 minutes, stop and begin your run.

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