We hope everyone is enjoying the 12 WODs of Christmas! This is another tough week, please remember exercising and partying don’t often go well together and these are some brutal workouts so if your body is telling you to rest then please do. It is also really cold this week so please make sure you wrap up, especially on the Thursday workout as you will be working in pairs and resting for a good 2/3minutes whilst your partner works 🙂
SECRET SANTA
There is a gym secret santa on the go. Rules are…… there ain’t no rules except the gift is between £5 – £10 and we will look to exchange presents on the morning sweat of Sat 23rd. …
If you can’t make the date we will have a drop off point in the box for gifts and we will ensure you get your gift in due course. Be sure to label your gift with full names.
To put your name into the hat please email John Ellerby – j_lrb@hotmail.com
SPIN FUNDRAISER
Massive thanks to everyone who came out to support or donate to Claire on Saturday. Great day and fantastic effort from everyone!
Here is a quick note from Claire: “Just wanted to thank each and every one of you who came out today for my spin fundraiser and to everyone else who has donated. I’m overwhelmed with all your support. CFEK is more than any gym, it’s a community and family who have always been there for me. Thanks you! I hope that I do you all proud in Miami!” 
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Massive thanks to Ali for organising and managing 3 spin classes – machine!!
If you couldn’t make it but would still like to donate the gofunding page is below 
https://www.justgiving.com/crowdfunding/elaine-ormiston
Monday (Day 6)
“Moose together”
In Pairs:
Buy In : 100Kcal AB or Ski
Alternate every 5 rounds until both partners have completed 10 round each of (other partner max cal on AB/ski)
7 Burpees
3 Thrusters (42.5/30)
Tuesday (Day 7)
“Karen gets DTd”
5 Rounds for time –
30 Wall Balls
1 round of DT (12 deadlift, 9 hang power cleans, 6 STOH @ 70/50)
Wednesday (Day 8)
A) Establish heavy power snatch + hang power snatch
B) “Isabel” 30 snatch for time @ 62.5/40
Thursday (Day 9)
“Partitioned Seven”
In pairs complete 7 rounds each of the following:
7 HSPU
7 Thrusters 60/40
7 burpees
7 KB swings
7 DL 110/70
7 K2Elbow
7 Pull ups
Friday (Day 10)
A) 15 minutes of Chelsea
B) For time : Annie (50-40-30-20-10 of sit ups and DU)
Saturday (Day 11)
2014 Regionals Workout
For time:
50 Cal Row
50 Box Jump Overs (24/20)
50, Deadlifts (80 / 55),
50 Wallballs,
50 Ring Dips
50 Wallballs
50 Deadlifts
50 Box Jump Overs
50 Cal Row
(25min time cap)
Sunday (Day 12)
“Ryzo’s birthday WOD”
