201228 - Motivation Monday

Dear Fit Fam,
Thank you so much for the generous gift of Christmas/B-day cash! I’m putting it away and using it for my new tattoo which will be a perfect reminder of the abundance of love I feel for my CCCF community! :)

There’s SO MUCH stuff coming up in the next month, check out the schedule of important dates on yesterday’s “Week Preview” post!

I know a lot of ya’ll have been traveling and seeing family for the holidays, so I’m asking that everyone be EXTRA cautious when it comes to attending classes while feeling even a tad bit ill, wearing masks as much as possible, and giving everyone their distance inside the gym! We’ve been doing such a great job so far, let’s keep it up!

QOTD - Best part of your holiday?

WARM UP - 3 Rounds
10 Leg Swings (each side)
10 Walking Toe Reaches (each side)
10 PVC Good Morning to Squat

MOBILIZE - Roll Out Calves with Barbell (until everyone is done)
4 Stretch with Leg Crossover
Sprinters Stretch with Reach

STRENGTH - (12 minutes)
10 EB Deadlifts and 10 EB Backsquat
Warm Up to deadlift weight
DELOAD
Warm Up to backsquat weight

COACH PREP - Set Up counting system

WOD -
GOAL = 12 MINUTES
Choose a weight that you couldn’t do much more than 5 - 8 in a row comfortably. This should be a heavy day.
(A: Competitor) / (B: Performance)
For Time
30 Back Squats (225/155 lb)
1 minute Rest
Then,
30 Deadlifts (225/155 lb)

(C: Fitness)
For Time
30 Back Squats (185/125 lb)
1 minute Rest
Then,
30 Deadlifts (185/125 lb)

BUY OUT - Roll out quads and butt