Wednesday 12/24

Merry Christmas CFU! Enjoy this time of year with your friends and family!

Schedule reminder:

Today - 8:00 only

Thursday - Xmas day - Closed

Friday - 8:00am only

All weekend classes on

WOD - 12 Days of Christmas - For Time

• 1- Rope Climb

• 2-(20) Flutter Kicks holding plate

• 3- Mountain Climbers (ea. leg=1)

• 4- Push Ups

• 5- Burpee

• 6- Plate Front Squats (45/25)

• 7- Plate Sit Ups

• 8- G2OH

• 9- Groiners

• 10- OH Alt Lunges

• 11- (1:10) Plank

• 12- (120) Jumping Jacks

Completed in order as the song is sang

Tuesday 12/23

All classes on for today !

Tomorrow - Xmas eve - 8:00am only

Xmas Day - Closed

Friday 12/26- 8:00am only

All weekend classes on

Strength - Every 90s x 8 Sets

• 1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat

• Build to a heavy complex

WOD - 12 min AMRAP

• 15/12 Cal Row

• 5 Squat Cleans (135/95)

Monday 12/22

Schedule reminder for this week

Monday & Tuesday - all classes on

Wednesday - Xmas eve - 8:00am only

Thursday - Xmas Day - Closed

Friday - 8:00am only

All weekend classes on

Strength - Every 2:00 x 5 Sets

• 5-5-5-5-5 Bench Press

• Build based off feel

WOD - 6 RFT

• 45 DU

• 9 Push Press (115/85)

• 9 C2B

Friday 12/19

Strength Day

Part 1 - Every 2:00

• 8 x 4 Back Squats

• @ 75-80% of 1RM

Part 2 - OTM x 12

• Sets 1-6 = 2 Cleans (power or squat)

• Sets 7-12 = 1 Clean (power or squat)

• Build to a heavy single

Thursday 12/18

Schedule reminder for next week

Wednesday - Xmas Eve - 8:00am only

Thursday - Xmas Day - Closed

Friday - 12/26 - 8:00am only

All weekend classes will still be on

Strength - Every 90s x 9 Sets

• 3-3-3-2-2-2-1-1-1 Push Jerk

• Build to a heavy single

WOD - 12 min AMRAP

• 4 Push Jerks (115/85)

• 6 T2B

• 8 Lateral Burpees