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at CFN looks like...

We have classes at 8 am and 9:30 am today. Come workout before you pig out!

Warm Up
5 mins - row/run/AB/jump rope 

2 rounds
20 lateral hops over the line
20 mountain climbers
20 scorpions
10 light DB RDLs @ 3111 
10 light DB rows
10 squats

Down Dog Series

Review of Workout Movements
WOD
“12 Days of Thankfulness”
Perform the workout like the song, 12 Days of Christmas. Partner it, scale it, RX it - just finish it!

1 - 250m row or 200 m run or 10/8 AB cals
2 - Muscle-Ups or Wall Walks
3 - DB Thrusters 
4 - Box Jumps
5 - Burpees
6 - Pull-Ups (regular or C2B)
7 - Kettlebell Swings 
8 - DB Snatches (4 each arm)
9 - Toes to Bar
10 - FR Lunge
11 - DB shoulder to OH
12 - Devil Presses



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