Active Recovery Day Open Gym at 5:30PM today ONLY. Optional WOD Strength- Bench PressBuild to a heavy set of 3 ConditioningOn the Min x 20-30minMin 1: Max Calorie RowMin 2: Max Burpees *If you do the strength, do 20min only.

CFCody WOD On the 3:00 x 7 rounds:400m run/500m Row/ski/(24/20) cal bike12 T2B/K2E/weighted sit ups *Run, Row, ski or Bike should be less than 2:00*Goal is to have between :30-:60sec rest each round. Adjust reps & distance to allow for this. PureFit WOD On the 3:00min x 5-7 Rounds:400m Row10 med ball sit ups

CFCody WOD Remember our holiday schedule starts today! ‘Hollyman’30 Rounds:5 Wall Balls (20/14)3 Handstand Push ups1 Power Clean (225/155)(155/105) -30min Cap- HSPU Subs-Pike Push up-box HSPU-Push up-DB Press PureFit WOD 20 Rounds:5 Wall Balls3 Push ups1 Med Ball Squat clean -20min Cap-

No Class. Have a Blessed and Merry Christmas!

12 Days of Christmas