Tuesday – 112916

A few things: 1.) Please please please watch the video above to figure out how to use the CF Whiteboard.  It is the function the gym provides (pays for 😉 ) in order to track your workouts.  And yes there is an app!  Once you set it all up on the computer, the app works seamlessly.  The app is called CF Whiteboard and whether you use your phone or computer, it is stupid easy to use.  2.) Don’t forget our “Oh Swolley Night” Christmas party is this Friday night after the 6 o’clock class.  Keep up with the news by checking the Facebook event page or ask someone!  Friday night will be great, we are planning on Christmas themed snacks, hot chocolate bar, hot cider, and if it gets cold enough, a fire pit with S’mores. 3.) There is another car show this Saturday at Route 46.  Bill a.k.a. Daddio has his cobra in the show and is hoping to bring home a trophy.  If you have some free time after the a.m. workout, wear your eXalted shirt and come out.  The organizer is saying there a possibility of 700 cars.

Back Squat
Find your 3 rep max.
We will do a small mobilization as a class, then:

These will be pause back squats. Execute a 3 second pause in the bottom for every rep. Bottom position needs to be rock solid: strong back, braced midline, knees out, and chest up!

Workout of the Day
AMRAP in 15 minutes:
12 Deadlifts (155/103)
9 Hang power cleans
6 Thrusters
30 Double-unders

Post your scores to the Whiteboard.

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