WOD

GYM Closed

Christmas Party Tonight!!!!

Starts at 7PM, Ask a coach for details.

The CFRC CHRISTMAS PARTY is tomorrow night!!!!!!! The festivities start at 7PM. Ask a coach for details.

The gym will be closed Saturday and Sunday

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

WOD

2 Sets

50/40 Cal Bike

-Walking rest 3:00-

3 Rounds

15 Strict Press (75/55)(55/45)

15 T2B

*Rest 3:00 between sets

* From the bike to the T2B is one set. Complete in order (including the walking rest) then rest 3:00 between set 1 and set 2.

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

Deadlift

Build to a 3RM

Workout

Open 11.2

AMRAP15

9 Deadlifts (155/105)(135/95)

12 Hand Release Pushups

15 Box Jumps (24/20)

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

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