Workout of the Day for Thursday Dec 19, 2013

Click here to check in or post result.

A. (For Quality, Depth! & Form)
Back Squat 185/135 lb
KB Swing 53/35 lb

B. Weighted pull-ups 1-1-1-1-1-1-1 reps

C. L-Sit
3 Sets Max L-Sit for accumulative load. Then:
5×10 Reps Hip Flexor Wide Leg
5×10 Reps Hip Flexor Feet together


CFRV Christmas Potluck,

Eat, steal a gift, and see your friends in something besides workout gear (awesome sweater please!

Friday, December 20th at 5PM. At the box!

Bring your most famous main dish/dessert and or drinks to share with your fellow CF athletes. What steal a gift should I bring? Be creative and or spend $10-$15 on your steal a gift. What type of awesome sweater should I wear? Skies the limit (be creative) Best sweater will win a prize. We hope to see you there this Friday. Bring your loved ones too. Let’s have some good laughs, good eats, and spend some QT getting to know our CFRV family.

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