CFD Holiday Party is THIS SATURDAY, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym!  

First $500 in drinks is on us!

WOD

Strength:
Hang Power Clean
3-3-3-1-1-1 
As heavy as possible

Metcon:
For Time:
21-15-9
Muscle ups (1:1 Pullups/Ring Dips)
400m Run