Tuesday 12-11-18

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

Against a 15:00 Clock

Build to a Hang Squat Clean

Workout

EMOMx12 Min

Min 1- 24 Air Squats

Min 2- 16 Wall Balls (20/16)

Min 3- 8 hang Squat Clean (95/65)(75/55)

Cool Down

5:00 Slow Pedal or Foam Roll Smash