WOD 11/8/12

Squat Snatch – 12 minutes to find a heavy single

21-15-9

Wall Ball (20/14)

Russian Twists (20/14)

Push-Ups

Rest 5 minutes:

30-20-10

KB Swings (55/35)

Box Jumps (24/20)

Dumbbell Push Press (45/30)

Friday evening, Saturday, and Sunday our coaches will be taking an Olympic Lifting class. Therefore we will not have class on Friday at 4:30 & 5:30PM. Our Saturday classes will also be cancelled. Your membership to CFB also gives you access to CF Lumberton and CF Mid-County which will be open if you would like to drop in to either gym. Check their websites for class times.