CFD Holiday PARTY!!!!

TONIGHT! SURF CLUB @ 7PM!

FREE DRINKS UNTIL THE TAB RUNS OUT.. Come early if you want in on that action! Dress warm but not too fancy, we’re here for a good cozy time!!

 

Partner workout!

Against 16 minutes: Split work as needed

1200 meter run (together)

1600 meter row

30 Thrusters @ 115/80

30 Thrusters @ 135/95

Amrap Thrusters @ 155/105

L1: 135/95, 155/105, 185/125

L2: 115/80, 135/95, 155/105

L3: 75/55, 95/65, 105/70

L4: DB thrusters, 800 meter run, 1,000 meter Row

-Rest 3:00-

4:00 AMRAP: split as needed

40 Alt. DB Snatch

Amrap: Double Unders

L1: 50/35 (60 reps) , Double Unders in sets of 50

L2: 50/35, Double Unders 

L3: 35/25, Double Unders

L4: 25/15, Singles 

Rest 3:00

8 minute AMRAP

2 rounds:

20 HSPU 

50 medball cleans (20/14)

Remaining time: max distance HS Walk or

Double KB/DB Overhead Carry in 40 foot sections 

L1: Kipping HSPU, (30/20), HS walk

L2: Kipping HSPU, (20/14), HS walk

L3: KB/DB Push Press (35/25), KB/DB OH Carry

L4: DB Push Press, DB OH Carry