Holiday hours -

This Friday we will have morning classes and 4:30pm only. Join us at Heretic for our CFS Christmas party 6pm to 9pm. All are welcome, whether you’ve been a member for a day or ten years! 

Christmas Eve 9am “ugly sweater” theme and potluck.

Christmas Day - Closed.

Day after Christmas 12/26 9am and 10am only. 

WOD for 12/12/19

Complete 3 sets of: •10-12 Barbell RDLs (moderate to challenging weight) •8-10 Front Rack Lunges (each side in place) 

Hang Clean:

Complete 3 sets of 3 working between 65-70% of your 1RM Clean. 

Front Squats:

Complete 4 sets of 2 working at 65-75% of your 1RM Front Squat. 

Complete as 4 rounds starting every 4th minute: •15/20 Calorie Bike/Row/Ski Erg (1:40 cap) •10 Dumbbell Power Clean #35/50 (M50+ 25/40) •100m Farmer Carry **Score your slowest round.** 

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