Monday 11/27/2017

Announcements:

  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Strength:
Push Press 5 x 2 @75%,
5 x 2 @80% of Strict press
Cleans 3×2 @70%, 2×3 @75%

Skill: Bar Muscle-ups

WOD: AMRAP in 12 minutes

8 Thrusters (135/85)
4 Bar Muscle-ups
30 Double-unders

or

8 Thrusters (135/85)
12 Pull-ups
30 Double-unders

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