Perform 8 rounds of 20 seconds work followed immediately by 10 seconds rest for each of the following exercises.  Complete all 8 rounds before moving to the next exercise.

KB swings 25/35
biceps DB curls 15/20 ea.
jump rope
box jumps

Post total reps for each exercise to comments


Recently we spoke (here on the site) about taking a week and creating goals and objectives for this coming year.  Many of you have taken this to heart and are already seeing big change.  Congratulations.  Many of you have asked when we could do something more official - CCC style?  Well, the thing is that it really doesn't make sense to do anything CCC style in January.  I mean, it's JANUARY. 

However February is a different thing.  February is where we could all use a little extra help.  So, prepare yourself.  This will be the year of your best self ever. The new CCC starts Feb 1.  Details TBA. 

We are calling upon all of those who were asked to be on our CCC board (you know who you are).  Please let us know if you'd like to be involved in the next CCC in a special way.   


400's and 200's