21
Dec
W.O.D. Friday 12/22/17
Holiday Schedule!
- Sunday, Dec 24th Christmas Eve- Open Gym 2-4PM is open
- Monday, Dec 25th Christmas Day – ALL Classes Closed
- Tuesday, Dec 26th – All Classes are open and on normal schedule
- Sunday, Dec 31st New Year’s Eve- Open Gym 2-4PM is open
- Monday, Jan 1st New Year’s Day – Offering classes only at 9am*, Noon, 4:30PM*, 5:30PM*, 6:30PM* *Childcare included at typical times (no noon childcare)
- Tuesday Jan 2nd – All Classes are open and on normal schedule
If you haven’t, checkout our new CFR apparel or retail items up front for any last minute Christmas gifts!
Conditioning WOD – no cap
21 – 18 – 15 – 12 – 9 – 6 – 3 – 6 – 9 – 12 – 15 – 18 – 21 reps of…
KB Swings 55/35 CompRX 70/55
KB Goblet Squats 55/35 CompRX 70/55
Core work – Not for time
*If any time left in class, wrap up your day with some midline work
2 rounds not for time…
1 min plank (on elbows)
30 sec right side plank
30 sec left side plank
30 Russian Twists