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Wednesday 11/29/2017


  • 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.

Jerk behind the neck – 3 x 5 @75%
Backsquat 3×7 @65%

Skill: Handstand Push-up/Walk

WODa: AMRAP in 12 minutes

24 KB Goblet squats (55#/35#)
24ft Handstand walk
24 DB Russian Twists (55#/35#)
24ft Handstand walk


WODb: AMRAP in 12 minutes

24 KB Goblet squats (55#/35#)
8 Handstand push-ups
24 KB Russian Twists (55#/35#)
8 Handstand push-ups

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