Sunday 12-9-18

scheduling announcements:

December 15th: CFRC CHRISTMAS PARTY

Enter the CFRC raffle for a chance to win your very own Rouge Echo Bike or Barbell? Ask your coach for details.

OPEN GYM 10AM to Noon

Suggested WOD

AMRAP15

20 Russian KB Swings (70/53) (53/35)

20/15 Calorie Bike

20 Barbell Back Rack Lunges (135/95) (95/65)

Finisher

3 Sets

:20 Hollow Hold

:20 Hollow Body Flutter Kicks

:20 Tuck Ups

-1:00 Rest-