Scheduling Announcements:

November 27th to December 8th: Chick-fil-A Raffle

December 2nd and 3rd: Gym Closed.

December 9th: CFRC Christmas Party!!!!!

December 10th: Gym Closed

December 23rd to 25th Closed for Christmas

December 31st, January 1st Closed

8AM Bootcamp

9AM Cycle

9AM WOD

TEAM WOD

Teams of 3
AMRAP 7:
50 Back Squats (135/95)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)

rest 3 minutes

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/115)

rest 3 minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

The Aftermath

Gym Closed

Happy Thanksgiving

Gym Closed

Autumnal Thanksgiving Arrangement

Scheduling Announcements:

Tomorrow!!! Gym Closed.

November 27th to December 8th: Chick-fil-A Raffle

December 2nd and 3rd: Gym Closed.

December 9th: CFRC Christmas Party!!!!!

December 10th: Gym Closed

December 23rd to 25th Closed for Christmas

December 31st, January 1st Closed

Scheduling Announcements:

November 23rd and 24th: Gym Closed.

November 27th to December 8th: Chick-fil-A Raffle

December 2nd and 3rd: Gym Closed.

December 9th: CFRC Christmas Party!!!!!

December 10th: Gym Closed

December 23rd to 25th Closed for Christmas

December 31st, January 1st Closed

WOD

OPEN – PERFORMANCE – FITNESS
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

*1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

*1 Round of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups