Last day to bring in coats for our Homeless Hope Coat Drive!
SQUAD WOD: 9 & 10 AM
OLYMPIC LIFTING: 11 AM -12:30 PM

With Partner, Split Reps
AMRAP 12
Max Calorie Ski
*Every 3:00, including 0:00
24 Back Rack Lunges (RX: 135/95) (FX: 115/80) (RX+: 155/105)

Rest 4:00

AMRAP 12
Max Calorie Bike
*Every 3:00, including 0:00:
24 Power Cleans (RX: 155/105) (FX:135/95) (RX+: 185/125)

*Scores is total calories

Strength
Every 2:00, 8 Sets
1-4) 3 Snatch Grip Strict Press + 2 30X-Tempo Overhead Squat (↑, start around 30-35% of 1RM Snatch)
5-8) 3 Snatch Grip Push Press + 2 Overhead Squats (↑)
*30X-Tempo – 3s eccentric/descent

Conditioning
For Time:
70 Double Unders (FX: 50) (RX+: 90)
30 Toes to Bar (FX: 20)
70 Double Unders (FX: 50) (RX+: 90)
30 Hang Power Snatch (75/55) (FX: 55/35) (RX+: 95/65)
*12:00 Cap

Registration for the Momentum 2.0 Nutrition Challenge is LIVE!
25 Spots only!
Early Bird Registration (through Dec 6): $145
Registration Dec 6- Dec 20: $165

Visit our Event Page to scan the QR code and get started!

Strength
Every 3:00, 5 Sets
1) 5 Deadstop Deadlifts (70-75%)
2-3) 5 Deadstop Deadlifts (75-80%)
4-5) 12 Deadlifts (45-50%)

Superset Accessory
1-3) 8-10 Strict Chin-Ups (FX: Banded) (RX+: Weighted)

Conditioning
AMRAP 10
16 Box Jumps (24/20)
10 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 6 Devil’s Press (50/35))
2 Rope Climbs (FX: 1) (RX+: 3)

Join Coach Mariah for Ab Attack at 5:45 PM today!

Strength
Every 3:00, 5 Sets
1) 5 Front Squat (70-75%)
2-3) 5 Front Squat (75-80%)
4-5) 12 Front Squats (45-50%)

Superset Accessory
1-3) 6-10 Rower Pike-Ups (FX: Tuck-Ups)

Conditioning
4 Rounds of 2:00 on/2:00 off
27/18 Calorie Row (FX: 24/16) (RX+: 30/21) +
AMRAP Wall Balls (20/14)

Momentum 2.0 Nutrition Challenge Information Session
TONIGHT, 7:30 PM at CFR7 with Coach Cameron!

Come learn everything you need to know about the Nutrition Challenge (start date, January 2023!)

Strength
Every 3:00, 5 Sets
1) 5 Bench Press (70-75%)
2-3) 5 Bench Press (75-80%)
4-5) 10 Pause Bench Press (50-55%)

Superset Accessory
1-3) 10 Prone Swimmers

Conditioning
For Time:
1-2-3-4-5-6 Wall Walks (FX: up to 5) (RX+: 2 Hand Release Push-Ups into each, up to 7)
10-20-30-40-50-60 Double Unders (FX: up to 50) (RX+: Unbroken, up to 70)
*14:00 Cap