Strength WOD

Front Squats 3/3/3/3/3
(same across- 75-80%)

WOD

50 DB Step ups
____ Double Unders
20 Toes to Bar
Rest 2 minutes
50 DB Front Squats
____ Double Unders
20 Toes to Bar
15 min Cap
Fitness: 150 Singles
Performance: 75 Doubles
Open: 100 Doubles (25 Toes to Bar)
December 13th –  Free Oly Class starts at CFHE (available for next 5 weeks, 7:30pm on Thursdays)
December 14th- Holiday Party & White Elephant at Delia Foley’s- 8:00 pm
Sign up for White Elephant HERE
December 15th & 16th –  CFHE Closed for CFL2
December 15th – Intro to Macros at CFH with Coach Brittany Hallahan
December 16th- Sunday Hero Wod at CFH AT 10am