Something to listen to over Christmas:-)

191223

OK guys, this is it. Three of three, and a lot of fun. Everyone's favorite, The 12 Days of Christmas.

Here's the workout:

The 12 Days of Christmas

1. Deadlift, 225/155
2. Burpees
3. Pull-ups
4. Push-ups
5. Toes to bar
6. Shoulder to overhead, 95/65
7. Box jumps, 20"
8. Walking lunges
9. Sit-ups
10. Ring rows
11. Kettlebell swings, 53/35
12. Front squat, 135/105

After this we are off until 12-27. You have been informed.

CFSF

191221

The second of three:

MoDuLaR
:30x:30x10x3

It's the Interval Channel. All intervals, all the time.

CFSF

191220

Hopper and Interval Generator:

You hold your destiny in your hands today. Could be anything, so be ready. PT, Oly, SMMF... only you know.

How much we do, how long we do it, and worse, how many times we do it largely relies on luck. Luck is the residue of design, yet there is no prepping for this. Last year, the children destroyed us. Not again this year. We can hope. No children allowed! Just kidding. We won't let them throw.

CFSF

Interesting article. Worth the time to read:
https://www.yahoo.com/lifestyle/eating-chili-peppers-may-prevent-fatal-heart-attacks-and-stroke-202500699.html

It's Official. Christmas Time is Here!

December News and Christmas Schedule

As some of you have heard we will NOT be scheduling any "off reservation" December programming. That means the 2019 Winter Circus will be distilled down to three workouts:

12-20 Hopper and Interval Generator
12-21 MoDuLaR
12-23 The 12 Days of Christmas

CFSF will be CLOSED 12-24 through 12-26. OPEN 12-27 through 12-29. CLOSED 12-31 through 1-2.

Merry Christmas and Happy New Year!

CFSF