“Cindy” AMRAP 20 5 Pull Ups 10 Push Ups 15 Air Squats   ___ RunStrong Run 1 mile x3 Rest 3 minutes between each.

Weightlifting Wednesday 6-8am & 5-7pm Heads up- There will NOT BE YOGA this WEDNESDAY.

Our CFW Christmas Party is coming up Saturday, Dec 17th at 10am! Join us as we have some fun and celebrate the season! Bring a dish to share and your sense of Christmas adventure! We’ll… It’s a CFW Christmas!

For Load Power Clean 3-3-3-2-2-2-1-1-1 ___ Extra Not for Time 200 Double-Unders Goal is to complete your 200 repetitions in as few sets as possible. ___ RunStrong Short Interval 8x50m Rest 120s between each. ___… Tuesday 12-6-16

Stamina For Time 21-18-15-12-9-6-3 Unbroken Wallballs (20/14#) Pick a weight that you can do each set unbroken. Rest as needed between set but IT IS for time. ___ Extra 4 Rounds Not For Time Row… Monday 12-5-16

Heads up- no yoga this Saturday morning. ___ RunStrong Long Interval 2x 2 miles Rest 5 min between