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

This Week at CFO

September 10, 2017

Burpee Challenge! We have passed our 30th day for the burpee challenge. If you are still in bring in a dollar for the prize jug. I saw a few people putting in some cash…and it wasn’t dollar bills – It is filling up!

Saturday start the Whole Life Challenge. Please join us! Community sharing happy days and sugar cravings is like nothing you have been a part of before. Sign up HERE!

Measurements can be taken throughout the week and the workout will b completed on Saturday. If you can’t make it that day, schedule another time to do it with Alison. 

AMRAP12 (courtesy of Coach Denny)

5 Burpees

5 Ball Slams

10 Walking lunges

At the top of each 2 minutes, run the parking lot.

We are starting a new strength cycle. We will be doing it for 6 weeks with the Deadlift, Back Squat and Press. 

Workout of the Day

Strength

Clean Grip Deficit Dead Lift

Set of 10 @50%

Set of 10 @55%

Set of 7 @60%

Set of 7 @ 65%

Set of 3 @ 70%

Set of 3 @ 80%

Conditioning

25 Pull-ups

50 Dumbbell Push Press 50/35 (Alternate hands every 5)

100 Double Unders

50 Dumbbell Push Press

25 Pull-ups 

 

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