The WOD for 12.31.12 is…

The Air Force WOD

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

EMOM Perform 4 Burpees

Holiday Schedule: 
We will be hosting ALL classes 12.31.12

We will be CLOSED 01.01.13

ALL Classes will be in session 01.02.13

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The WOD for 12.29.12 is…

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The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

The WOD for 12.22.12 is…

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CFNX 12 Days of Christmas

1. Hand Stand Push Up
2. Turkish Get Ups
3. Strict Pull Ups
4. Dive Bomber Push Ups
5. Ring Dips
6. Toes-to-Bar
7. Bastard Sit Ups
8. Burpees
9. Box Overs
10. Kettlebell SDHP
11. Kettlebell Swings
12. Two-For-One Wall Balls

Perform this in the same style as “Twelve Days of Christmas”

Schedule for Next Week:

Monday 2.24
Open Gym 9:00-10:30 All other classes cancelled

Tuesday 2.25
CLOSED

Wednesday 2.26
4:30 and 5:30 PM Classes Only

Thursday
All classes in session.

For those traveling, have a safe and fun holiday! We will see you guys soon.