Monday
WOD
“Monroe“
Complete 15-12-9-6 for time of:
Power cleans (M: 155 lbs, W: 105 lbs)
Toes-to-bar
Push jerks (M: 155 lbs, W: 105 lbs)
Box jumps (M: 30″, W: 24″)

Posted on CFNE on 16 November, 2015

CF LITE
Complete 3 rounds of:
1:00 Max handstand push-ups
1:00 Max chest-to-bar pull-ups
1:00 Max dumbbell thrusters (M: 55 lbs, W: 45 lbs)
1:00 Max double-unders
1:00 Rest

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BB Challenge Update
We made it!  The hard part is over.  Now we do the hydrostatic retest and calculate the points.  We won’t begin this until Wednesday when everyone is done testing and all points are logged, so, please be patient with us.  In the mean time, please fill out the BBC Survey that we send you sometime today.  You get points for submitting it so make sure you do so by Wednesday.

I think we can all agree that while, competing in teams for the most points was fun and motivating, the real take away from this Challenge has been learning more about nutrition and how important it is to our health, fitness and lifestyle.  Many of you have mentioned wanting to continue the healthy habits you learned during the Challenge and that in itself speaks to the value of program.  Thank you to all of you who trusted in our guidance and participated fully in this Challenge.  We are extremely proud of your and your commitment you showed to your teams and to yourselves.

We recommend that in order to not loose momentum with this over the holidays, that you clearly outline your Nutritional Goals for the next few months.  For instance, decide if you want to commit to continuing to count your macros in the app every day.  Maybe you will aim to be within 10 grams on your macros instead of 5.  Or, maybe you will allow yourself one cheat meal a week now.  Or, you will count during the week and not count on the weekends, still committing to making healthy choices when not counting.  We recommend that you write down your goals and what you will do to achieve them.  Be realistic but strict enough that you will continue to see progress.

BBC Wrap-Up
These are the last few things that need to be completed this week for the BBC:

Sunday Night: Make sure all points (except body comp change points and survey points) are logged.  Don’t forget your extra 140 points if you hit your macros or completed the meal plan every day this last week. Also, send us your AFTER pictures and add those points.
Monday & Tuesday: Take the Hydrostatic Retest and report your scores to the front desk
Wednesday: Complete the survey and make sure to add your points for that to the spreadsheet.
Friday, December 4th: Attend the CFIV Holiday Party and BBC Awards

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Schedule Changes – Thanksgiving Week
Monday – Wednesday: All classes run as usual except all Kids classes are cancelled.  Teens can attend the 8:30am class.
Thursday: Turkey WOD: 10:00 AM
Friday: Open Gym from 8am-11am (all other classes cancelled)
Saturday: Open Gym from 8am-11am

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