Conditioning: 12 Days of Christmas For Time: 1 Bar Muscle-up (Modification - Wall Walk) 2 Burpees 3 Thrusters 4 Box Jumps 5 TTB 6 Hang...

Strength: 6 sets: 2 Power Cleans + 2 Front Squats + 2 Jerks (Push or Split, build-in weight) - Complete a set every 2:00, complete reps...

Conditioning: Teams of 2 for time: 5 Rounds (each) P1: 15 Dumbbell Bench Press (50s/35s) P2: 15/12 Calorie Echo Bike - Both partners work...

Conditioning: AMRAP 15: 10-20-30-40-50... Wall Balls (20/14) 5-10-15-20-25 Burpee Box Jump Overs (24/20) Accessory: 3-4 Rounds for...

Gymnastics Skill Session: We have Rope Climbs coming up in our 12-Days workout. Today we are preparing by practicing form and efficiency....

Strength: 3 sets: 8 Deficit Deadlifts (60-70% of 1RM Deadlift), approx 2in deficit - Complete a set every 2:00 - The Lunge accessory work...

Conditioning: For Time: 100ft Single Dumbbell Walking Lunge (50/35) 5 Wall Walks (OR 50ft Handstand Walk) 25 Toes to Bar 100ft Single...

REMINDER - No afternoon/evening classes! CFKL Christmas Party @ 6:30pm Strength: “Shock Method” 4 sets: 6 Bench Press (Heavy) 12 Push Ups...

Conditioning: 2 Sets for reps: AMRAP 4: 10 Dumbbell Front Squats (50s/35s) 10 Box Jumps (24/20) - Rest 2:00 AMRAP 4: 10 Dumbbell Shoulder...

Gymnastics: Kipping HSPU Skill Review followed by: 5 sets of work with 1 min rest after each set. Freedom/Compete: 6 to 10 Kipping HSPU...