WOD for Friday December 11th:

CFFP Holiday Party

Dec 18th 7pm

Port Tavern

 

WORKOUT OF THE DAY
STRENGTH:
Every 2 Minutes for 14 Minutes
3 Push Press
Every 2 Minutes for 14 Minutes
1 Clean & Jerk
ascend weight each round
WOD:
Fitness
Performance
5 Rounds
12 Cal Air Bike
12 Burpees
12 Russian Swings
Rest 1 Minute
Max Burpees in 7 Minutes

Rest 7 Minutes

Row 100 Cal @ 70%

 

Thought for the Day:

Almost everything: all external expectations, all pride all fear of embarrassment or failure. These things just fall away in the face of death, leaving only what is truly important. Remembering that you are going to die is the best way I know to avoid the trap of thinking you have something to lose. ~ Steve Jobs

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