WOD 11/30/16

PRE CLASS WARM UP

3 Rounds

300m Row
30 Flutter Kicks
10 Push Ups

STRENGTH

Push Press – 5×2 + 1 Jerk

METCON

3 Rounds

21 DB Snatch Right (35/25)
10 Pull Ups
21 DB Snatch Left
10 Pull Ups

ADVANCED

3 Rounds

21 KB Snatch Right (55/35)
15 Pull Ups
21 DB Snatch Left
15 Pull Ups

POST CLASS

5m Rolling Out


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!untitled-1

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