Week 11-24-25
***CFR Christmas Party, Saturday, December 6. 6pm-10pm
Look for sign up sheets for sides and desserts on the desk. BYOB
**Thanksgiving Week Schedule**
Wednesday, November 26
No 6:30pm class
Thursday, November 27
Thanksgiving Day
Closed
Friday, November 28
Black Friday
8:30 & 9:30am ONLY
11/24/2025
A. Take 15 minutes to complete the following
A1. x2,2 Pause bench press @ 70%-80% of 1RM
A2. x2,2,2 Bench press @ 85% of 1RM
B. 3 rounds for time
12 single arm DB devil press @ 50#/35#
Run 400m
21 toes to bar
Essentials
A. Take 12 minutes to complete 3-4 sets of the following:
A1. 12 DB floor press + max push-ups in :25
A2. 10-12 hanging knee raises + :10-:20 deadhang
A3. Clean grip RDL x10
B. 10 Rounds for time
7 kettlebell swings
5 wall ball heavy
3 inch worms/ wall walks
*after rounds 3,7,9 run 200m