Turkey Tuesday

Main – CrossFit

Today is the last day to put in your order for the Winter Wear. Order sheet is located on the whiteboard.

This week schedule is the following:
Tuesday- normal classes
Wednesday (Park day schedule)
5:30am CFDS,
8:30am, 2:00, 4:30pm at North Park
7pm CFDS
Thursday and Friday-closed unless updated with open hours
Saturday- 8:30am “Burn off the dressing WOD”

CFDS Christmas Party will be Saturday December 13th @7pm. The party will have two main courses of food, and then we will do a POT LUCK for all side dishes. Feel free to bring your best dish for us to try out. We will be doing a White Elephant/Steal a gift. Guys and ladies will be separate.

Metcon (AMRAP – Reps)

4 Rounds for max reps of:

45 seconds Burpees

15 seconds rest

45 seconds abmat sit-ups

15 seconds rest

*After all rounds, rest 5 minutes and then start second WOD.

Metcon (AMRAP – Rounds and Reps)

Paired with a partner, alternating full rounds for AMRAP in 12 minutes of:

6 Hang Cleans 135/95

12 Box Jumps 24/20