Thursday

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Reminder the CFCA Holiday Party is Thursday (tomorrow) Night at 7:30pm at the Crow’s Nest. Join us to celebrate the holidays and join in (or spectate) the annual Arm Wrestling Competition & our first Yankee Swap! There will be no 6:45 Grinder class so plan to hit the 4:15pm or 5:30pm then get fresh and come over! We’ll order up some wings and pizza so feel free to bring a little something as well if you can…potluck style again this year.  CFCA’ers do love to eat! Feel free to bring your significant other or a bestie to join in the fun.

WOD & Foundational:

“12 Days of Christmas”

*Just like the song, perform 1 rep, then 2 reps & 1 rep, then 3 reps, 2 reps & 1 rep until you complete the 12 movements.

1 Length Sandbag Drag
2oom Run
3 Wallwalks or 30 Second High Plank
4 Lengths Farmer Carry
5 Burpees
6 Sit Ups
7 KB Swing
8 Air Squats
9 Push Ups
10 Slamballs
11 Wall Ball
12 Calorie Ski

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