From now through Saturday, November 22nd, we will be collecting cash donations so that we can purchase Thanksgiving Turkeys to be provided to the Food Bank of Central and Eastern NC.

CFD will match every dollar donated by our athletes so we can provide as many turkeys as possible to those who need them.  

Skill:
Pistols:
4 Rounds:
max reps (-3) pistols Right leg, then Left leg.
Leave 3 reps “in the tank” every round.
Scale to a box to put these sets in the 5-10 rep range.

Strength:
Back Squat
5 reps at 60 %
3 reps at 70 %
3 reps at 80 %
1 rep at 90 %
1 rep at 90 %
1 rep at 90 %
1 rep at 90 %

Metcon:
AMRAP in 4 minutes
6 Wall Balls (20/14)
4 Burpees
1Min Rest
AMRAP in 4 minutes
8 V ups
8 Bicycles
8 Hovers