WOD 11/28/16

PRE CLASS WARM UP

3 Rounds

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

STRENGTH

Front Squat – 5×2

METCON

5 Rounds

400m Run
15 Ring Push Ups (or deficit push up – feet elevated)
10 Pull Ups (strict as possible)

ADVANCED

5 Rounds

400m Run
5 Muscle Ups
2 Rope Climbs

POST CLASS

2m Hamstring/leg
1m Squat Position


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!


War of the Centurions

After a short hiatus, the CFC in-house comp is back! The War of the Centurions will take place on 1/21/17 at CFC and is for CFC members only! There will be 3 categories – Intermediate, RX, and Masters!

Registration is $50 and will get you into the event, a shirt, some swag, and a kick ass time! Registration will be up at the front counter and will be open until 1/1/17. Make sure you register by then to take part in a great event!

For more info, please contact Coaches Kevin or Nicole!


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