W.O.D. Friday 12/22/17

21
Dec

W.O.D. Friday 12/22/17

Holiday Schedule!

  • Sunday, Dec 24th Christmas Eve- Open Gym 2-4PM is open
  • Monday, Dec 25th Christmas Day – ALL Classes Closed
  • Tuesday, Dec 26th – All Classes are open and on normal schedule
  • Sunday, Dec 31st New Year’s Eve- Open Gym 2-4PM is open
  • Monday, Jan 1st New Year’s Day – Offering classes only at 9am*, Noon, 4:30PM*, 5:30PM*, 6:30PM*    *Childcare included at typical times (no noon childcare)
  • Tuesday Jan 2nd – All Classes are open and on normal schedule

If you haven’t, checkout our new CFR apparel or retail items up front for any last minute Christmas gifts!

Conditioning WOD – no cap

21 – 18 – 15 – 12 – 9 – 6 – 3 – 6 – 9 – 12 – 15 – 18 – 21 reps of…

KB Swings  55/35  CompRX 70/55

KB Goblet Squats 55/35  CompRX 70/55

Core work – Not for time

*If any time left in class, wrap up your day with some midline work

2 rounds not for time…

1 min plank (on elbows)

30 sec right side plank

30 sec left side plank

30 Russian Twists

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