WORKOUT OF THE DAY

Monday, 3 December 2018

CF Kids will begin in January. This will be for kids 10-15 years old. As of now the schedule is Tuesday / Thursday at 415pm, lasting one hour. Classes start January 3rd, Thursday.

Sign up here!

Please email Curtis with any questions.

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CFFC Holiday Happy Hour
Location: Dogwood Tavern, 132 W. Broad Street
Date/Time: Friday, December 7th, 6-??PM
FB Event Page

C’mon out and raise a glass with your fellow CrossFitters!!

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Part A:
E2MOM for 5 Rounds
1 Squat Clean + 4 Front Squats + 1 Split Jerk

I: 225/155
C: 185/125 or 155/105 (choose based on limiting factor – split jerk or squat clean)
M: 105/75

Part B:
3 Rounds
15 HSPU
15 Thrusters (75/55)
100 Double Unders

I/C:
Same
M:
4 Rounds:
15 Thrusters (75/55)
100 single unders

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This is cardio biased barbell work. Scale accordingly. This is going to be heavy by round 5!