Ok y’all, we are T-Minus 6 Days to the CFK In-House Comp & Xmas party!!

Here’s what you need to know…

1) Teams

We are loving the turnout for the comp teams, and more are welcome (More Rx squads? Let’s get a couple more, kids!). Please put your names on the board by TOMORROW (Monday), as we’ll be putting heats together this week.

2) Logistics

Athlete briefing will be at 8:00AM sharp, with Heat 1 for WOD 1 starting shortly after. Be sure to bring some snacks for between WOD’s to keep the energy up! Also, remember we have some swag bags up for grabs!!

* First/Second/Third for each category

* Award for best costume (Bring your A-Game!!)

* Spirit of the Competition Award

* The Laura Francoeur Memorial Screamer Award

3) WODs

WOD 1

Kettlebell Hell

50 Alternating Snatches (53/35)(35/25)
50 Alternating Lunges
50 Swings
50 Goblet Squats
50 Sumo Deadlift High Pull

One partner works at time

WOD 2

12min AMRAP
1000m Row Buy-in

7 thrusters (95/65)(75/45)
5 burpee lateral jumps
*after buy in, athletes must complete a full round before switching

WOD 3

21-18-15-12-9-6-3
Box jump overs (24/20 – Jump)(24/20 – Step)
Hang Power Cleans (115/75)(85/45)
*non working partner holds plate over head RX 25# Scaled 10#

ALSO!!! There will be a surprise FLOATER WOD for all teams to get done at any time throughout the competition.

4) Christmas Party!!!

We will get rolling at 6:00PM. Beer and awesome eats from The Anchor will be on hand…and feel free to bring a dessert or app to share, or your favorite adult beverage!

And bring a Yankee Swap gift as well – $20 limit – get as creative as you like!

We will also be providing complimentary transportation for any in need, TO the gym, and/or FROM. If you are interested in a ride TO, let us know by Wednesday so we can square logistics. Rides home will simply be available as needed.

All for now kids, can’t wait to see you this this weekend!!

-Mike