The CFS Holiday Party Returns!

Mike, Ange & Caslin…..Mean Muggin at The In-House Throwdown

WOD OUTDOORS where temps allow – please do not park in the lot

CFS Holiday Party!!!
Join us Saturday December 4th for a celebration of the year! Our annual holiday party is back and we can’t wait to hang out with you all! It’s been another crazy year! This community has been an amazing support system and we want to spend the night celebrating that! All are welcome to join us!
Party starts at 7PM at The Seapoint in South Boston. Dress to impress and be ready for a great time!

In 3 Mins
25|20 Cal Row
5 Shoulder Angels
10 Scap Push Ups
10 Squat Jumps

Immediately into

In 3 Mins
25|20 Cal Row
5 Strict Press
5 Push Press
10 Squat Jumps

Calf Stretch
Thoracic Rolling

Tempo Front Squat
2 Reps

Followed by
Front Squat
2 Reps 85-95%

WOD (15 Minute Cap)
Every 3 Minutes*
25|20 Calorie Row
-Then AMRAP-
Shoulder to Overhead

*Continue until you complete 30 Reps

RX- 165|115
Level 3- 145|100
Level 2- 115|75
Level 1- 95|50
ADV- 185|125

Athlete Note – The weight you choose should be something that is difficult to do more than 5 at a time when fresh but you should be able to get a handful each time.

Extra Work
3 Rounds
In 3 Minutes
20|15 Cal Ski
100ft Stone Hug Carry 150|100
AMRAP Stone Over Shoulder
-Rest 2 Minutes-