BJs-Burpees-DUs/DUB skill work/CF Kids-JV&Varsity/Open Gym

Wednesday December 21,2016 CF Kids:JV(6-12 years)4:10-4:45pm Varsity(13-17 years)5:00-6:00pm

Open Gym:6:00-8:00pm

WOD EMOM10 Odd:3 Box Jump 30/24/20 +5 Burpees Even: 40 DUs

Accessory Work: 3 Rounds MRE DUs 2 min rest between rounds

Warm Up: Group Dunamic Warm Up then Mobility focus on calves and hips

0500 Debbie RX 74 Double Unders!!! Jess RX Maria 20 Step Ups Tim RX Jim 24 S Mike F 30 S Rachel P 20 Rachel L 24 S

0600 Jose 24 S Rocky 24 S Robo-Lifting

0700 Marcia Step ups Side steps Push ups Jennay RX Katie 20 Step ups Dubs Shelby RX Denis 24 Dub work

0900 April 18-S\ Sam 18-S\ Sarah 24-S\ Gary Lifting Meaghan 24-S\ Phil Rx\

1000 MKR Rx\ Louie Rx\ John 30-S\ Mike bi curls- 10# med ball overhead holds\ LeAnne 20-S\ Isabelle 24-S\ Tim Gainer 30-S\ Brett Rx\ Joe C. 30-S\ Kristy Rx\ Kevin Rx\ Erin G. 24-S\ Samantha 24-S\