REMINDERS:
-
Pre-orders for apparel from the new CFIL Store will be accepted only until this Friday, Dec. 8th!
-
Also this Friday is our Annual Holiday Party! Start time is 7PM. Dinner-type food will be provided; BYOB and/or app/dessert to share. Family-friendly, but for every kid you bring, please also bring a small ($5) wrapped gift (marked with target age group) for our very popular yearly kids gift exchange!
Strength
~20 Mins. to complete 4 sets of:
Shoulder Press x 6 reps (start at 50%, ascend if good form)
Rest 45 seconds
Strict/Weighted Pull-Ups x 6 reps (or partner/band/box assist)
Rest 45 seconds
Hollow Rocks x 30 seconds
Rest 45 seconds
WOD
“When Push Comes to Shove”
3 Rounds for Time (12′ CAP):
400m Run
15 DB/KB Push Presses
No Rx weight; choose something appropriate (unbroken or minimal breaks) — record weight to comments