WOD 11/21/16

PRE CLASS WARM UP

3 Rounds

250m Row
15 AIr Squats
10 Stiff Leg D/L (45)
5 Ring Rows

STRENGTH

Front Squat – 5×3

METCON

100 Double Unders, Then:

50 Wallball (20/14)
10 Manmakers (35/25)
500m Row
30 Wallball (20/14)
10 Manmakers (35/25)
1000m Row

ADVANCED

100 Double Unders, Then:

50 Wallball (30/20)
10 Manmakers (55/35)
500m Row
30 Wallball
10 Manmakers
1000m Row

POST CLASS

2m Hamstring/leg
1m Squat Position


Thanksgiving Schedule

We will be closed ALL DAY on Turkey day. Sorry, but we need to cook, prep drinks, and get ready for family!

We will only run a 10 AM and Noon class on Black Friday!


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A belated “Congrats” to CFC’ers Chris and Sasha Stevenson who recently tied the knot! We wish you many years of love and happiness!


 

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