Wednesday

"DT" Challenge Winners!

Best athletes Male and Female (based on score of combined prelims and finals):

Tom
and
Johanna

Most Improved Athletes Male and Female (both had more than a 4 minute improvement on their times!):

Vlad
and
Tareyece

Congrats! And stay tuned for our upcoming Paleo Challenge!

Push Press:

5-5-5-5

3 Rounds:

-4 Handstand Pushups
-8 Clean and Jerk 135/95
-12 Burpees

South Texas Sectional WOD

Tuesday

Back Squat:

1x20

Power Clean and Jerk:

-Perform 2 reps on the minute for 15 minutes.
-Use 90% of 1RM Power Clean.
-Perform 5 burpees for every missed clean or pressed out jerk.

New Hours Starting January 1st:

Mon - Thursday
9:00 am - 10:00 am
11:00 am - 12:00 pm
5:30 pm - 6:30 pm
7:00 pm - 8:00 pm

Friday
9:00 am - 10:00 am
11:00 am - 12:00 pm
5:30 pm - 6:30 pm

Saturday
9:00 am - 10:00 am
11:00 am - 12:00 pm

Basically 5pm and 6pm will be consolidated to make room for our new CF Kids program at 6:30. More info to follow on the CF Kids program shortly....

3 Spots left for our Ladies Boot Camp!!
Begins January 5th!
Contact Tara to register Now!

Phone: 773-209-3600
Email: tara.maric@gmail.com

Saturday

Danny B and Larry finishing up their "test" with Turkish Get-Ups. Sorry about the picture quality!

"Burping Grace"

30 Rounds:

-1 Clean and Jerk #135/95
-1 Burpee

Friday

Overhead Squat:

3-3-1-1-1

30 Reps for time:

Squat Clean and Jerk 155/100

Don't forget, "Heavy Fractured Helen" Finals this Saturday 10am-Noon!!!