WOD 12/15/16

PRE CLASS WARM UP

3 Rounds

200m jog
20 Lunges
8 Ring Rows

STRENGTH

Single Leg Romanian Deadlift – 4×12 (Heavy)

METCON

1000m Row
40 Box Jump
800m Run

ADVANCED

1000m Row
40 Burpee to Box Jump
800m Run

POST CLASS

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


Butts & Guts Class

No Butts and Guts class this Friday due to scheduling conflicts.

The posted WOD will be run at 530 PM !


Ugly Christmas Sweater WOD

The annual CFC Ugly Xmas Sweater WOD is this Saturday (12/17) at 10 AM. Find your fugliest sweater, get xmas’d out, come on it, find a partner, and wring out that nasty sweater when you’re done! A great workout and awesome community fun event! Be there!


Auto Burglaries

Peeps – DO NOT, DO NOT, DO NOT leave anything remotely valuable or interesting in your cars. The east side of the Sports Complex (Techniques, CFC, CCK, Rockball,and CAB) have had a rash of auto burglaries over the past few weeks and Tuesday night 3 more cars got hit. Two of them were CFC peeps and another was at Techniques. There may be more, but that’s what has been reported thus far for last night. All the vehicles were parked in lit areas and the incidents are occurring between 6-8 PM. If you have stuff in the passenger compartment of your car, you should bring it in with you, put it in the trunk, or hope thieves aren’t interested. We have requested property management to re-establish their security patrol services and RCPD has also been notified. If you happen to see anyone that is lurking, immediately report them and make it painfully obvious you are watching them. Get license plates, descriptions, photos, whatever and call SSD/RCPD at 874-5115.