WOD 11/24/16

Happy Thanksgiving Day!

CFC is closed today, but if you are working out, here it is!

We are only running a 10AM and Noon class on Black Friday!


PRE CLASS WARM UP

3 Rounds

200m jog
20 Lunges
8 Ring Rows

STRENGTH

Weighted Step Up – 4×15/leg

METCON

4 Rounds

20 Swings (55/35)
50 Double Unders

ADVANCED

4 Rounds

20 Swings (70/55)
80 Double Unders

POST CLASS

100 Hip drop/raise side planks
Accumulate 2m quad Stretch/side
Accumulate 1m hip flexor stretch/side


CFC Sweatshirts

We will be placing an order of CFC sweatshirts in the next couple of weeks. These will be black unisex hoodies with “Strong People Are Harder to Kill” on the front and our eagle crest on the back. They will be $50 each and the order will go in on 12/15 (I doubt they’ll be ready by Xmas). These are pre-order only, so if you want one you must sign up for one on the log sheet on the front counter. Once the order goes in, you won’t be able to get one at CFC. Get on it!


thanks10

Happy Thanksgiving Day from all of us at CFC!

You can thank me later for the eye candy, ladies!


 

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