“Smooth Criminal” AMRAP 15 60 Double-Unders 30 Wallballs (20/14#) 15 Deadlifts (245/165#)

“Clean Shave” 3 RFT 15 Chest to Bar Pull-Ups 12 Barbell-Facing Burpees 9 Squat Cleans (135/95#)

Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am and 7:15pm $5 drop in for everyone

Sumo Deadlift 5-5-5-5 Work up to ~40-50% of 1RM traditional Deadlift ___ “Twitchy” For Time 15-12-9 Sumo Deadlift High Pull (75/55#) Box Jump (30/24”)

Friday Team Flash WOD + Fresh Join us at 6am tomorrow for an AWESOME team WOD to finish the year! Does it get any better? Yes it does. Since it’s an early one for some… Friday 12-29-17

I hope you got everything you wanted for Christmas!! Here’s our first gift of the “off week” at CFW. Join us Tuesday at 5:30pm for our first FLASH WOD!! See you then!