WOD

1. 3-3-3-3-3 Push Jerks 80-85% of 1RM across 2. 5-5-5 Back squats 80-85% of 1RM across 3. AMRAP 1 min Thrusters (95/65) immidiately after amrap 6 min 10 wall ball 20 double unders

1. Warm up 3 rounds not for time 10 box jumps 10 push ups “WHAT”!?! 2. 8 rft: 10 pull ups 10 hang cleans (115/85) 10 burpees

Warm up 2 sets CF warmup coach led 1. EMOM 9 mins 2 squat snatches (drill form) 2. 21-15-9 Deadlifts (225/155) Overhead squats (135/95)

1. Warm up Spider walks “ham” stretch 2 rounds nft: 10 Bar push presses 10 box jumps 2. “Jack” 20 min AMRAP 115/85 pound Push press, 10 reps 10 KB Swings 10 Box jumps, 24/20 inch box

Monday New Years Eve 9am and noon. Tuesday New Years Day Closed Wednesday January 2nd Regular hours

Here we go!!!!! Teams: Team 1 Ryan Serrina Tyler P. Team 2 Court Lauren Jerico Team 3 Kelly Tim M. Shawna Team 4 Melissa Dayne Tejas Team 5 Bea Brian Angie Team 6 Rebekah Myke Tim S. Team 7 Carley Greg Jon Team 8 Steff Tyler S. Roger Team 9 John Rod Lisa Team 10

1. 3×3 snatch balance (same weight across) 2. 3×3 squat snatches from high hang (focus on drop) 3. Annie 50-40-30-20-10 Double unders Situps

Good morning. Due to the Weather classes will begin at noon today. All morning classes are canceled. It is not worth the risk to drive in this mess. See you at noon.

I will post around 4am the status of the 5,6,7am classes. Due to weather conditions they may be canceled.

1. Deadlifts 3-3-2-2-1-1 2. AMRAP 12 10 T2B 10 Squat clean thrusters (115/85)