Our awesome members after a super fun Thanksgiving Day workout!
The 10th Annual Upshur Street Craft Fair is Saturday, December 12! CFP is hosting the Kids' Corner. Check out the event on Facebook here and plan to come out and support your neighborhood artisans and small businesses! It is going to be awesome! (CFP's class schedule will be modified that day to accommodate the event!)
It is Week 2, Cycle 4 of Wendler! If you have not calculated your Cycle 4 start weights yet, get on it! Ask your coach for help. (For Front Squats, add 10# to Cycle 3's Front Squat start weight.)
Squat it out, brochachos. Remember the third set is 3+ meaning you do at least 3 reps plus as many more as you can do.
If you're new to the Wendlers, fear not. We'll get you where you need to be with a little patience. The coach will help.
You have 20 minutes to finish your lifts.
10 Double Single Handed KB Swings (24/16)
5 Double KB Cleans (24/16)
10 Double KB Squats (24/16)
15 minute cap
Your coach will help you figure out which weights will be best for you to use, even if they are lighter than RX. There is no shame in doing what you can do! The movements should look pretty the entirety of the workout and you should be able to finish within the cap.
Mobility: Glutes and low back