8 am, 9:30 and 11am classes 12 DAYS OF CFWC CHRISTMAS   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

WWPF    1200m Med Ball Run Relay (3 x 200 each)   12 Rope Climbs, alt   30 Synchronized Toes 2 Bar   50 Pushups, 45/25   800m Med Ball Run Relay (2 x 200 each)   9 Rope Climbs, alt   20 Synchronized Toes 2 Bar   40 Pushups, 45/25   400m Med Ball Run Relay (1 x 200 each)   6 Rope Climbs, alt   10 Synchronzed Toes 2 Bar   30 Pushups, 45/25   6am Winning the Ugly Sweater WOD        Read more

Back Squat 3-3-3   Then   Christmas Balls, Jingle Bells, and Burpees.   7 Rounds 10 Wall Balls (20/15) 10 Burpees 10 KB Swings (2Pood/1.5Pood)   Post Loads and Times to Zen and Comments:  Read more

1A. Bulgarian Split Squats: 3 x 10 (each leg) (barbell/kettlebells/dumbbells may be used)   1B. Strict Pullups: 3 x M.E.   Then…’   For Time:   21 Power Cleans, 135/93   21 Ring Dips   30 Alt Pistols   15 Power Cleans   15 Ring Dips   20 Alt Pistols   9 Power Cleans   9 Ring Dips   10 Alt Pistols Friday December 23: UGLY SWEATER ! Saturday December 24: 12 Days of X-mas WOD 8:00am 9:30am 11:00am Sunday December 25: CLOSED Monday December 26: 8am, 10am, 12noon, 4pm classes only  Read more

15 Minutes to a heavy jerk   Then….   3 Rounds 10 S2OH 185/133 (70% of part I) 10 Bar Muscle Ups   Happy birthday to Graham Slam!!Read more