HAPPY THANKSGIVING….  CFC is definitely grateful for the community that surrounds us and the athletes we have beside us! We thank you for all your support and wish you a great Thanksgiving. Before you start cooking & digging into your Feasts….. Come get your WOD in!!!!! Class @ 6:30AM ONLY

Recovery WOD tomorrow @ 5:30pm! (If enough time athletes have signed up)

 

 CFC thanksgiving WOD:

Turkey Day Massacre”

30min As many points as possible

 In teams of 3,  you will have 30 minutes to accumulate as many points as possible by completing the following movements:

 Gymnastics Movements

20 sit ups = 2pts

1 leg less rope climb = 10pts

10 pull ups = 5pts

20 push ups= 5pts

20 kb swings (53/35) = 10pts

50 air squats = 10pts

3 bar muscle ups = 15pts

5 wall climbs = 15pts

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1000m row = 12 pts

800m weighted run (15/10) = 10pts

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Barbell movement (95/65) = 1pt per rep

This can be anything-ground to overhead, power clean, snatch, deadlift, front squat, back squat, push press, etc.

*Team member 1 will be completing an 800m weighted run

 *Team member 2 will be completing an AMRAP of any of the barbell movements

 *Team member 3 will be completing any of the gymnastics movements

 **Once team member 1 returns from the 800m run or 1k row, the team will rotate responsibilities**

 It is the teams responsibility to keep track of all the point totals/reps. All reps for each movement must be done completely and properly in order for the points to count.