THU10NOV2016

2016 Ugly Sweater Christmas Party!

856395_10100142857415355_6725256501409750514_oThis Year’s CFW Christmas Party will be Saturday, Dec 17th at the Rawley’s just a couple miles from the gym. We will send out an email with all the details. But we always do a potluck, white elephant gift exchange, ugly sweater contest, and more. It’s always a great time and everyone is invited!

WOD

Mobility
-Hamstring LX Ball Smash Seated 1 min e/side
-Plantar Facia (foot) LX Ball Smash 1 min e/side
-Front Rack Mobility – Accumulate 1 minute holding 100% of FS in Perfect Front Rack (tight grip, elbows as high as possible)

Conditioning
For Time:
800M Slamball Carry (20/12)
60 Second Plank
40 Slamballs
60 Abmat Situps
800M Slamball Carry (20/12)

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