Going to pick a date for January for our second annual

CFSS party, watch for the invite on


Constant Contact Newsletter.



STRENGTH Front Squat, if knee pain use box, make sure to maintain a straight shin angle   5 x 5 hold for 5 seconds at bottom ….. oh ya  MB torso twists if back pain, press straight up NO TWISTING 🙂 WOD “Piñata” 5 Rounds for time: 5 ps S A Ring Pull Ups, keep shoulder in its socket before pulling and keep it there. 5 Handstand Push Ups/ 10 sec holds or wall walks and hold 8 Box Jumps (24/20) 8 Kettlebell Swings (53/35)   ACCESSORY 8-7-7-6-5 Supinated strict ring pull ups 3 rounds: 8 dumbbell curls 8 tricep extensions, standing  8 reverse flys, light weights, use 2.5  5 lbs plates