BIG (not anymore) MIKE

Posted: December 5, 2014 in Uncategorized

Mike weight loss

Congrats to Mike for hitting his 200lb weight loss goal. I speak for the whole staff and cencal family when I say that we are all so proud to be a part of your journey. If you think its too late for you or too early to get started on your goals you are wrong make a change today for a new tomorrow. The hardest journey begins with the first step!

*Dont forget DEC 13th we will be having our christmas party at the AVE from 7-close. Food will be provided and we are going to have a great time. This will be an awesome chance to dress up and have an amazing time with those who you grind and suffer with all week. This will be a nice chance to put away the gym clothes and dress up for a change. This is for the CenCal Family but feel free to bring plus ones, or friends, just be ready for a great time.

*This sunday we have a bunch of folks competing in the Rookie Rumble at Hercules Crossfit this will be a great chance to come out and support your Gym Fam. The comp will be the majority of the day so bring a chair and some food.
Warm Up

Lateral Shuffles x 10+10 squats R/L

Lateral Lunges x 20 R/L

Drop Lunges x 20 R/L

Backwards Lunge x 20 R/L

Strength Deadlift

45%x5

55%x3

65%x2

70%x1

75%xAMAP

Conditioning

Cluster x 3 @ 70/45

Burpee bar hop x 6

AMRAP 9

Rest 2 min

Deadlift x 3 @ 70/45

KB Swing x 12

AMRAP 6

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