Don’t Forget- 6am Class Only Today Power Clean H1 (take 15 min to work up to a heavy 1 rep clean- NOT a 1RM) ___ Grace 30 reps for time: Clean & Jerk (135/85#)

Deadlift- H3 (take 15 min to work up to a heavy 3 rep- NOT 3RM) ___ 3 RFT: 10 Push Press (115/75#) 10 Pull Ups

Don’t Forget: Only one class today- 7am. Join us for a fun little WOD I’m going to call… Santa’s Little Helpers!!  

Monday 12-24-12   7am only Tuesday 12-25-12   Closed Wednesday 12-26-12   Closed Thursday 12-27-12   Regular Schedule Friday 12-28-12   6am only Saturday 12-29-12   Yoga at 8:30am

Check out the rest of the CFW Christmas Party pics- HERE. Back & Biceps/ Chest & Triceps For time: 30 Handstand push-ups 10 Pull-ups 20 Handstand push-ups 20 Pull-ups 10 Handstand push-ups 30 Pull-ups  

Back Squat 7×1 (95% of most recent 3RM every 60s) _____ AMRAP 8 3 Push Press (95/65#) 6 Toes to Bar 9 Goblet Squats (53/35#)