CF Strength

Paused Sumo Deadlift
(2 second pause at knee)
3-3-3-3-3-3 (build in load)

CF WOD

8 Devils Press
20 Walking Lunges (10 down / 10 back)
10 Min AMRAP
Fitness: Unweighted Lunges
Performance/Open: Use Devils Press Dumbbells for Lunges

CF DRIVE

500/400 M Ski
20 DB Deadlift
15 Pull ups
10 DB Push Press
Rest 1 minute
5 Rounds

Adjusted Holiday Schedule
December 24th: 10:30am & Noon
December 25th- CLOSED
December 26th: CFH Noon, 4:30 & 5:40 /  CFHE 4:30, 5:30 & 6:30pm
December 31st: 6:30am, 10:30am & Noon
January 1st: 11am class, 12-1 Open gym