Friday, December 18th WOD


CFBF 12-Days of Christmas/Ugly Sweater WOD this Saturday, 12/19 at 9am!

Workout for Fri., 12/18:

Warm Up –

Coach’s Choice

Skill/Strength –

Turkish Get-Ups

15 min of work increasing weight


10 mins of

1st min 10-15 cal row

2nd min 5 manmakers

3rd min 6 DB step ups

4th min 20 mtn climbers (10 each leg)

rest on 5th min

6th min 10-15 cal row

7th min 30 mtn climbers (15 each leg)

8th min 5 manmakers

9th min 8 DB step ups

10th min rest

Speak Your Mind