Friday WOD (6am and 6pm only)

Day Focus Strength / Skill Conditioning / Tests Mon Triple Benchmark Test Test 1 – 1RM Power Snatch0:00–12:00 – Build to heavy single (speed, timing, coordination) Test 2 – Strict

Lots happening this Saturday with Run Club 12 days of Xmas, Member of the month WOD and Saturday afternoon we have out CFC Xmas party and awards!!!! Day Focus Strength

Day Focus Strength / Skill Conditioning Mon Leg Strength + Sprint Conditioning Front + Back Squat ComplexEvery 3:00 × 5 Sets 3 Rounds For Time21 Thrusters 15 Bar-Facing Burpees Tue Gymnastics