Holiday Schedule:
26th-30th: normal schedule.
31st: (Thurs., New year’s Eve) 8 & 9 am only.
1st: (Fri., New year’s day) 8 & 9 & 4pm only.
2nd:: 8 & 9am
Announcements:
• Get your CFRV Key!
Pre-Wod:
12 min AMRAP:
30 Dubz
4 Strict Pull-Up
5 WallBall, Tempo: 4130
6 Alt Lateral Lunge
7 KB Swing
8 Alt. Mountain Climbers (Hip Circles)
9 WallBall
10 Strict Pull-Up
11 Dips
12 PVC Passthrough
2 Minutes: Hip Flexion Archetype
2 Minutes: Handstand Shoulder Taps
Workout of the day for Monday, December 28th, 2015:
A.
10 minutes:
Build to a heavy Thruster
B.
4 Rounds of:
1 Minute Row for Max Calories
1 Minute Rest
1 Minute Max Reps Thrusters 95/65
1 Minute Rest