CF Strength WOD

Strict Press 5/4/3/2/1
directly into
Push Press 5/4/3/2/1

CF WOD

7 Thrusters
11 Pull ups
6 Rounds
13 min Cap
Fitness (95/65)
Performance: 115/75
Open: 135/95

DRIVE WOD

1,000/750 M Row
20 Box Jump Overs
12 Devils Press
3 Rounds
December 14th- Holiday Party & White Elephant at Delia Foley’s- 8:00 pm
Sign up for White Elephant HERE
December 15th – Intro to Macros at CFH with Coach Brittany Hallahan
December 16th- Sunday Hero Wod at CFH AT 10am