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.
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!!
Min 1: 6 TTB + Pull-up complex
Min 2: :30 second L-sit hang from pull-ups
Min 3: 4 Bar Muscle Ups
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
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
M: 1/.66 pd
Circuit Fit (630a/630p/730p)
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.