Always a pleasure to have Masters Games Competitor, Lidia Beer, in the house! ___ CFW Holiday Hours this week: Monday- Normal schedule Tuesday- Normal schedule Wednesday- Normal schedule Thursday- Closed Friday- Closed Saturday- Normal schedule… 

CFW Holiday Hours this week: Monday- Normal schedule Tuesday- Normal schedule Wednesday- Normal schedule Thursday- Closed Friday- Closed Saturday- Normal schedule Fit Complete 5 Rounds (each for time) Row 250m 10 Box Jumps (24/20″) 10… 

5 RFT 25 Box Jump Overs (you must land on top of box) 12 Alternating DB/KB Snatches (35-53/15-35#) 3 Rope Climbs (sub 15 Pull Ups) ___ Box Brief This Saturday is our Free Community WOD… 

Big Clean Complex 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean +… 

Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) ___ Box Brief This Saturday is our Free Community WOD at 8:30am. Be here for the 12 Days of Christmas WOD! CFW will… 

“SuperFit” Dudes Fit Jackie For Time Row 1000m 50 Thrusters (45/33#) 30 Pull Ups Compare to 11-24-15 Strong Tempo Deadlift 3-3-3-3-3 The deadlift tempo today will be 3 seconds down from the top position. Hold…