CF striking with Beau @ 9am Come punch some stuff and start your weekend off right!

WOD In teams of 2 complete 5 rounds of 40 wall ball 30 box jumps 20″/24″ 20 toes to bar *break up reps however you’d like

WOD in teams of 3 20 minute AMRAP “Rankel” 6 Deadlifts 155/225 7 Burpee Pull ups 10 KB swings 55/70 200m run *Athlete 1 will perform all deadlift reps, then athlete 2 will perform all burpee pull ups, then athlete 3 will perform all kbs, back to athlete 1 – will run 200m.  That will […]

WOD Tabata this; kb push press 35/55 (alternate arms) plank power clean 85/115 wall sit SKILL EMOTM 12 minutes Odd 3 – 5 reps squat therapy Even max unbroken muscle ups or ring dips  

There will be no class on Christmas Day or Thursday 12/26/13. Have a very Merry Christmas! Normal class times resume on Friday.