“12 Days of Christmas” 1 Bar Muscle Up (sub Strict Pull Up) 2 Pistols (sub Heavy Goblet Squats) 3 Power Cleans (135/95#) 4 Toes to Bar 5 Burpees 6 Front Squats (135/95#) 7 Pull Ups… Friday 12-22-17

“Broken Heavy Grace” EMOM 10 3 Clean & Jerks Use a weight that is heavier than your normal “Grace” weight. ___ Box Briefs CFW will be closed the week of 12-25-17 thru 1-1-18 for the… Thursday 12-21-17

Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am and 7:15pm $5 drop in for everyone ___ Box Briefs CFW will be closed the week of 12-25-17 thru 1-1-18 for the Holidays.

“Over and Out” For Time 20 Power Snatches (95/65#) 20 Bar Over Burpees 20 Overhead Squats (95/65#) 20 Bar Over Burpees 20 Squat Snatches (95/65#) ___ Box Briefs CFW will be closed the week of… Tuesday 12-19-17

“Double Down” For Time 60 Cal Row 50 Double Unders 40/30 Cal Assault Bike 30 Double Unders 20 Cal Row 10 Double Unders ___ Box Briefs CFW will be closed the week of 12-25-17 thru… Monday 12-18-17

“14.1” AMRAP 10 30 Double Unders 15 Power Snatches (75/55#) ___ BOX BRIEFS This Saturday (the 16th) is our CFW Christmas Party from 10a-1p. Bring a dish to share and drinks for your crew. Bring… Friday 12-15-17