Search
  • Sergiy Gabbe

Saturday 21 Dec 2019

“CFSC 12 Days of Christmas 2019”

For Time: (45:00 Cap)

1 - Bar Muscle Up / Strict Pull-up

2 - Sit-ups

3 - Squats

4 - DB Russian Twists (22.5/15kg)

5 - Hand Release Pushups

6 - Alt. Single Arm Devils Press (22.5/15kg)

7 - Toes To Bar

8 - Single DB Front Rack Lunges (22.5/15kg)

9 - Plate Ground To Overhead (20/15kg)

10 - Med Ball Step Ups (9/6kg - 24”/20”)

11 - Cal Row

12 - 1200m Run


Complete movements to the same rep scheme as the song



12 views0 comments

Recent Posts

See All

Sunday 01 Aug 2021

Rest Day Or 150 Cal on Bike 100 KB Swing 24/16 Kg 50 Push-ups on 20Kg Plate 1Km Run

Saturday 31 Jul 2021

Warm up Come in and find out =] Work out Teams of 2 30 min AMRAP 1 Rope Climb 3 Ball/Sandbag Over Shoulder 6 Cluster 50/35kg P1 does work, while P2 will perform 400m run. P2 will swap with P1 upon ret

Friday 30 Jul 2021

Warm up 3 Rounds 10 PVC Pass-Through 10 PVC Lat Stretch 10 PVC RDL 10 PVC Snatch Grip Press 10 PVC OHS -into- 2 Rounds with empty BB 5 Snatch First Pull 5 Snatch Hight Pull 3 Tall Snatch 3 Tempo Snatc