Today STARTS our 'Clean it Up' Challenge. There is still time to sign up! Mindy will be at all classes to do measurements and weigh-in's. The Pre-WOD will be Tuesday.  If you missed the meeting last week the paperwork with all the details will be at the gym Monday. Find a partner and let's clean it up before the holidays!

CFCody WOD 1. Conditioning "Heartbreak Kid" 3RFT: 10 Front Squats (155/105#) 20 C2B Pull-ups 50 DU 2. Gymnastics Pull Conditioning Choose 1: 30 Muscle-ups - ring or bar 5 sets of 10 unbroken C2B or chin over bar pullups 5 sets of 5-7 ring hip taps Comp WOD 1.  Snatch A.  1x3 at 60% B.  1x3 at 70% C.  3x3 at 75% *All reps are drop from the top 2.  Back Squat Triple at 80% Single at 85% Triple at 80% Single at 87% Triple at 80% Single at 90% 3. Conditioning "Heartbreak Kid" 3RFT: 10 Front Squats (185/135#) 20 C2B Pull-ups 50 DU