OMG IT’S December 1 TOMORROW AND JUST A FRIENDLY REMINDER,

CFSS XMAS PARTY

WHERE: 1082 165 STREET

WHEN; DECEMBER 7 AT 6;00PM

WHAT TO BRING: APPY FOR ALL TO SHARE

WHAT ELSE TO BRING:  $20 DOLLAR GIFT FOR OUR GAME IF YOU WANT TO PLAY

ATTIRE: DRESS AS FANCY AS YOU WANT TO!  WE ARE ALWAYS IN SWEATY GYM CLOTHS

MAIN PROTEIN DISHES WILL BE SUPPLIED AND ELMER SPECIAL DRINK! ??

Teams of 2 or 3

……do all wods ……while one athlete is doing the wod the other athlete is doing the a section of the cardio  when switch back to where you left off in the wod!

1.Amrap 6 min, includes 1000 m shared row

12 Box Jumps 20″/24″ 2 Rope Climbs

2.Amrap 6 min, one athlete is doing … End of driveway run

Ladder 1-9 DBell Front Squats @ manageable weigh then 9-1 hollow rock HOLDS .weighted pull over

3.Amrap 6 min, one athlete is doing  side shuffles holding MB to end of driveway

30 Push-ups 30 Ring Rows/30 Air Squats

4. Amrap 6 min, includes 100 burpees……. help

20 weight plate O/H Walking Lunges /100 Skips/ 50 D/U