WORKOUT OF THE DAY

Thursday, 6 September 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:
E90 seconds
1 Snatch + 1 Snatch Push Press BTN + 1 OHS – build to heavy complex

Part B:
21-15-9
Front Squat 135/95
TTB

Time cap: 8 minutes

C: Same
M: 95/65 and Knee Raise

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Circuit Fit (630a/630p/730p)
Part A:

AMRAP 17 mins
60 RKBS
50 Slam Balls
40 Cal Row
30 Burpee Box Jump Over
10 Pull Ups

Part B:
21-15-9
DB Push Press (45’s/35’s)
Weighted Lunges (45’s/35’s)
Mountain Climbers