WORKOUT OF THE DAY

Tuesday, 4 December

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:
EMOM 12
Min 1: 6 TTB + Pull-up complex
Min 2: :30 second L-sit hang from pull-ups
Min 3: 4 Bar Muscle Ups

M:
Min 1: 6 straight leg raises + :25 sec bar hang
Min 2: 10 Jumping pull-ups
Min 3: 4 jumping C2B or bar muscle up

Part B:
In 3 minutes:
Row 30/25 calories
15 Burpee Over Erg
Max KB Russian Swings in remaining time (2/1.5 pd)

Rest 3 minutes

Repeat for 3 total rounds

I/C: Same
M: 1/.66 pd

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Circuit Fit (630a/630p/730p)

4 Rounds
24 Slam Balls
20 Push Ups
16 Wall Balls
12 Strict Pull Ups or Ring Rows
400m Run or Row
*1 min rest after each round.