8 am and 10am classes today! Closed Christmas Day   12 Days of CFWC-To be done just like the song   One Muscle Up   Two Heavy Thrusters 135/95 and one muscle up   Three Handstand Pushups, 2 heavy thrusters and one muscle up   Four Kettle Bell Swings 53/36, 3 hspu, 2 heavy thrusters….   Five Golden Ring pullups, 4 kb swings, 3 hspu….   Six Knees to elbows, 5 golden ring pullups, 4 kb swings….   Seven burpee tuck jumps, 6 knees to elbows….   Eight Box Jumps, 7 burpee tuck jumps, 6 knees to elbows….   Nine Sit ups, 8 box jumps, 7 burpee tuck jumps….   Ten KB Snatches 53/36, 9 sit ups, 8 box jumps….   Eleven Wall Balls, Ten kb snatches, 9 situps…..   Twelve SDHP KB 53/36, Eleven wall balls, Ten KB snatches, Nine situps……Read more

9 am – Olympic Lift Technique Class 10 am- Endurance NO YOGA TODAY Endurance: 5 Rounds 400m Run 30 Double Unders 20 Wall Balls 10 Strict Pullups 200m Farmer Carry  Read more

With a running clock… 10min EMOM Cal Row 15/12 ME DB Floor Press 50’s/35’s Rest 2 min 10min EMOM Cal Bike 15/12 ME Power Clean 135/93 rest 2 min 10min EMOM V-ups 15/12 ME Muscle Snatch 95/63 Get carried home…Read more

WWPF 50 DU / 50 DU Relay 4 Rope Climbs (alt) 42 Synchronized KB Swings, 53/35 50 DU / 50 DU Relay 2 Rope Climbs (alt) 20 Turkish Get-up, 53/35 (Mix Anyway)   50 DU / 50 DU Relay 4 Rope Climbs (alt) 30 Synchronized KB Swings 50 DU / 50 DU Relay 2 Rope Climbs (alt) 15 Turkish Get-ups   50 DU / 50 DU Relay 4 Rope Climbs (alt) 18 Synchronized KB Swings 50 DU / 50 DU Relay 2 Rope Climbs (alt) 10 Turkish Getups   When Double Unders and Rope Climbs are programmed in WWPFRead more

Dead Lift 3-3-3   Then   12 Min Amrap of:   5 Pullups 7 Burpees 9 Wall balls   Post Loads and Times to Zen and Comments:  Read more