Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!

Attention Members!!!!  Change of plans….We will be open regular hours on Tuesday 1/19/10….However, there will be no morning class(6am to 8am only)  on Wednesday 1/20/10.  We apologize for the inconvenience.  National Grid will be doing work in the are and we will have no power and no heat during that time period.  Any complaints should be brought up with National Grid. 

Warmup
50 Double Unders or Attempts

Experienced Double Underers
50-40-30-20-10 *Rest as needed between sets

Test
Hips: Overhead Squat: 1rep @95lbM/65lbW

WOD
1st
Overhead Squat 5-5-5

2nd
21-15-9 reps of:
225(135) pound Deadlift
Burpees