Have a think about some health and fitness goals for the upcoming year.

Feel free to share them here!

Remember, all CFCH can book a one to one 'Goal Review' with a coach to make plans about how to best achieve your goals. This is a FREE addition to your CFCH membership. Booking times

For time, wearing a 20-lb. vest

1-mile run

Then, 3 rounds of:

• 30 burpees
• 4 power cleans
• 6 front squats

Then, 1-mile run

Men 155 lb.
Women 105 lb.

4x 30s on 20s off
bulgarian split squat
hollow hold
box jump

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2 rounds 5 reps each
- Back squat
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under to power
- Jerk dip + drive
- high hang powerclean
- power Clean and push jerk

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Back squat

5x5
Increasing load up to 85%
2 min rest b/w

Valakyykky 5x5

Etuheilautus yhdella kädellä 2x1min / käsi
-kahvakuula tai käsipaino

Sotilaspenkki 3x15-25
-kapea-medium-leveä
-valitse sopiva paino (arvio noin 40%)

Leuenveto, ristiote 1x10-15 / ote

Hyvää huomenta 5x10
-sumoasento
-kevyt

REST AND EAT AND REST REST AND EAT AND REST REST AND EAT AND REST REST AND EAT AND REST REST AND EAT AND REST REST AND EAT AND REST REST AND EAT AND REST REST AND EAT AND REST REST AND EAT AND REST REST AND EAT AND REST REST AND EAT AND REST REST AND EAT AND REST REST AND MAKE LOVE ;) AND REST REST AND EAT AND REST REST AND EAT AND REST REST AND EAT AND REST REST AND EAT AND REST REST AND EAT AND REST REST AND EAT AND REST REST AND EAT AND REST REST AND EAT AND REST REST AND EAT AND REST REST AND EAT AND REST REST AND EAT AND REST REST AND EAT AND REST

25:00, steady work
15m x Heavy Sled Push
30m/arm x Single Arm Farmer Carry
10 x Double DB/KB Rows

Handstand walk progressions and practice.

Approx 10mins of practice here. Coaches will have all the progressions you need to make some progress.

ME 1 min row cal

2 min rest

ME 1 min DU

2 min rest

ME 1 min burpees

Kelkka 50% omapaino x 10 suoraa ees-taas

Etunojapunnerrukset 3x20
-lisäpaino tarvittaessa

Lankkusoutu kumpparilla 3x15 / puoli

Linkkarit 5x10

Tuettu kulmasoutu käsipainoilla 4x10
-vinopenkisssä

LIIKKEIDEN JÄRJESTYKSELLÄ EI VÄLIÄ!!

6 x Every 2:30
4reps
@80% of 1rm

(Sets performed @ 0:00,2:30,5:00,7:30,10:00,12:30