The CFW Christmas Party is tonight at 7pm!! This evening we will ONLY have class from 5:00 to 6:45pm. Make sure you get here no later than 6pm if you want to WOD. Then stay for the party!

Bring a dish and wear some snazzy holiday duds! See you at the party!!

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Bear Complex

7 Sets of the following sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

5 Rounds with rest between rounds to load up.

  • NO RESTING ON THE GROUND (even to re-grip) during each round.
  • You may Squat Clean and then thruster the first rep.
  • Squat Cleans or DeadLifting to Hang Power Cleans are acceptable.
  • The Squats have to go BELOW parallel.
  • Presses finish with lockout overhead, Push Jerks are acceptable.

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