Holiday Schedule:

CFE will be closed Dec 24 and 25 as well as Dec 31 and Jan 1.  

Friday Partner WOD:

Strength:

Bench

WOD:

Teams of Two

Each team member will complete 10 rounds of the following:

8 Wall Balls (20#/14#)

2 Bar Muscle Ups (Wall Walks)

6 Squat Cleans (75#/53#)

While one team member is completing a round, the second is hanging from the bar. Each time that team member comes off the bar, each must do 3 Burpees before resuming the round. Creativity is encouraged.

CFE CHRISTMAS PARTY TONIGHT!

Friday, Dec 12 @ 6:00pm

Hawkstone Clubhouse

BRING:

A side dish and/or drinks to share

A wrapped gift for white elephant exchange

A "Toys 4 Tots" donation

NO 6:30pm class today, 8:30am only!

 *Team WOD*  "Batman and Robin" In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint

Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back.

Switch and repeat. (score is reps of hang power clean and jerks) (Each person only runs once and C and J’s once)

Partner A runs 400 M

Partner B does AMRAP Back squats from floor until A returns.

Switch and repeat.

Again, each person only runs once and squats once. Each back squat = 1 pt

Partner A runs 400 M

Partner B does AMRAP Double Unders

Switch and repeat. 10 Double Unders= 1 pt, round down.