Friday

CFS Christmas party is 12/13 at Heretic Brewery 6pm. 

WOD for 11/22/19

3 sets of: •8 Jefferson Curls (#25-#35) •8-12 Dumbbell Lat Pull Over + Tricep Extension •12-15 Protracted Straight Arm Lat Pull Downs 

Complete 6 sets of 1 Tempo Front Squats + 1 Front Squat starting around 75% of your 1RM. 

Complete 3 rounds for time: •8 Thrusters #95/135 (M50+ #75/115) •12 Lateral Burp Over Bar 

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