Saturday 11-24-18

scheduling announcements:

December 15th: CFRC CHRISTMAS PARTY

8AM Bootcamp

9AM WOD

FOR TIME

24-20-16-12

Calorie Bike*

DB Press (35/25) |(25/15) 

Filly Lunges with DB** 

400m Run after each round

*Adjust cals to 20-16-12-8 (or less) as needed 

**Switch arms halfway through each set

OPTIONAL COOL DOWN 

5:00 Low, Slow Recovery Flush on Any Machine