Monday 12-14-15

IMG_0828Justin searches for Rudolph’s nose. Check out the CFW Christmas Party pics HERE

Fit

Row 500m
15 Burpees
x4

Athletes will alternate on the rower and complete 4 rounds of Row/Burpees.

Strong

For Time
30 Back Squats (BW/ 60% BW)

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Minute Maxes
AMRAP 1 – Wallballs (20-30#/14-20#)
Rest 1 Minute
AMRAP 1 – Toes to Bar
Rest 1 Minute
AMRAP 1 – Burpees

Comp

5 Rounds:
5 Handstand Push Ups
10 Power Cleans (135/95#)
15 Burpees
20 KBS (53/35#)
Rest 3 Minutes between rounds.

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Box Brief

This Saturday is our Free Community WOD at 8:30am. Be here for the 12 Days of Christmas WOD!

CFW will be closed Thursday, Dec 24th and Friday, Dec 25th for Christmas.

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