24 December 2013

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Merry Christmas “Eve”. 

Holiday Schedule Reminder:  We will only run a 1030 class on Tuesday, 24 December at both locations (CFL/CFK).  Both locations will be closed on Christmas Day.  The 0600 is cancelled on Thursday, 27 December at CFL.  All other classes will run as scheduled on Thursday for both CFK and CFL.

12 Days of Christmas WOD:

1. CLEAN (Rx: 155/105; A: 175/120)
2. PULL UPS
3. BAR HOP BURPEES
4. 1 ARM DB SNATCH (45/25)
5. AIR SQUATS
6. BOX JUMPS ( 24/20)
7. WALL BALLS
8. KB SWINGS (Rx:  53/35; A:  70/53)
9. OH PLATE LUNGES (45/25)
10. PUSH UPS
11. DEADLIFTS (Rx: 155/105; A: 175/120)
12. TOES-TO-BAR (TTB) (S:  KTE)

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. (i.e., do 1 Clean, then 1 Clean + 2 Pull Ups , then 1 Clean + 2 Pull Ups + 3 Bar Hop Burpees, etc.)

The WOD is complete when the 12 TTB are complete.