Thanks to all of you who came out for the fun little football game. As usual it was lots of fun. Take a look at the chalk board in the gym for the thanks giving hours this week. Also put it on your calendars, we will be having our CFOH Christmas party December 16th starting at 5PM. We will get the details to you as soon as they come out. 

Workout of the Day:

1) Coach Led Warm-up

2) Shoulder Press 5-5-5-5-5-5 Reps increasing weight each set looking for a new 5RM by the last set

3) EMOM for 10 Minutes complete
Even Minutes - 10 deficit pushups (hands on 45lb plates)
Odd Minutes - Press complex of 1 Push Press + 2 Split Jerks + Plus 3 push Jerks using using 90% of todays heaviest weight

4) 5 Minute AMRAP of Turkish Get ups using a KB AHAP alternating Arms

5) Mobility/Stretching

Competition Programming:

1) Clean and Jerk - 5x5@ 70% of your 1RM (you only need to jerk the last rep of each set)

2a) 5x5 Clean pulls using 110% of your 1RM
2b) Front Squat -  5x5@ 70%

3) For time complete 

100 Double Unders
3000m Row
100 Double Unders

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720 SE Pioneer Way Oak Harbor Wa 98277