Monday, December 15, 2014

10 days to CHRISTMAS!
Can't figure out what to buy that special someone?  No better gift than the gift of fitness!
Click here to purchase your friend a gift card:  GIFT CARD!

20 min to find 5RM back squat


10 sets of 14 reps of medium/heavy KB swings
with 3-10 perfect push ups between each set

2 min to complete
3 rounds of
5 pullups
10 push ups
15 air squats
1 min rest,
repeat until 4 cycles completed (12 min)
- score is slowest cycle time,
if unable to complete the rounds in any or all cycles,
then your score is least reps completed


  1. Good Morning.

    Great CFNM Christmas Party Saturday! If you missed it you missed a fun time. Even if you missed the party there is still time to bring a Toy for the donation! We don't want any child to wake up Christsmas morning without something under the tree.

    Make it a great day!

  2. Great Job 5am Class! Jason C finished all 3 rounds every cycle, and I'm pretty sure he didn't even break a sweat. He certainly wasn't breathing hard :)

    WOD - 165# back squat, Metcon - 1+11 (that sucked in an awesome way for a first WOD back after a week of being sick! 2+5 first 2 cycles, got the tingling throughout my whole body, then 2+0, and the last cycle had nothing left in the tank...)

  3. I was definitely sweating!
    Great workout.