Wednesday 12-12-18

scheduling announcements:

The gym will be closed Saturday and Sunday

This Saturday!!!!: 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.

WOD

Strength/Skill

10:00 Rope Climb Review

Workout

For time

400m Run

40 Ground to Overhead w/ plate (45/25)

20 Burpees

400m Run

10 Rope Climbs

400m Run

20 Burpees

40 Ground to Overhead w/ plate (45/25)

400m Run

20 Min Time Cap

Core Finisher

Accumulate 5:00 in any Plank position