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WOD

 

 

CFH Christmas Party is this Friday Dec 16th @ 7pm.

Schedule update:  There will be no scheduled

classes on Friday or Saturday this week due to

set-up aswell as clean-up for the party.  Sorry for

any inconvenience.

Skill

Med Ball Clean

Metcon

Amrap 15 Minutes

In teams of 2

Partner 1 rows 250 meters

Partner 2 completes an amrap of 7 MB Cleans and 7

Push-ups

Volume Training

Pick a weakness and train it for 10 minutes.

7 Comments
  1. Stretch Reply
    Awesome job by all this morning, especially my partner Detective Ron !!
  2. Dawn Reply
    please remember to bring a food donation this week if you would like to help those less fortunate than we! many thanks!
  3. Danielle Reply
    Dawn, can I donate Christmas cookies? I need to get them out of my house immediately! Also, did you find the Chocolate Mint coconut milk? See you tonight!
  4. Dawn Reply
    Danielle, if you're serious about donating the cookies, I will find out if we can. They just have to make it passed my taste test to ensure they are safe! I didn't check for the mint milk yet, but have been thinking about it all day!
  5. Coach Reply
    Danielle, bring the cookies into the box I promise I will make sure they get them.
  6. Ron Reply
    Thanks Stretch. It must have been the lack of sleep. We only looked good because Barry took the day off. LOL
  7. Tripp Reply
    Dear Crossfit Champions, I have an understanding that there is a CFH Christmas banger tomorrow. I am sure that my aunt and David, Jr will be doing there best to decorate appropriately. However, it breaks my heart that I can not be there to take one powershot with Cortina and have him leave in the middle of the party to pursue female talent. To have an incredible record at the beer pong championship table with Nikko La Rocca. Slip and slide across the bathroom floor or take over the jute box to play only the finest 80's tunes. More importantly, I am going to miss being dropped off that night and waking up a few hours later outside in my backyard. I hope all of you have an OVER THE TOP holiday. Continue to listen to my motherlovin cousin, he knows his shit. FACT. Train like warriors. I will celebrate hard Korean style this weekend, like I do everyweekend in honor of CFH and your party. Happy Holidays from Korea. Tripper

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