“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… 

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!

“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…