Monday

New Year's Eve- 10am only.
CFV Staff wishes all our amazing members and families a safe and happy new year. Thankyou all for an awesome 2012 and we look forward to seeing you all smash it out again next year!

OTMEM 15

2 x Ground to overhead through squat (60/40)
8 x Burpees
As many Double Unders as possible

Record Double Unders

Saturday

10,9,8,7....3,2,1

Power clean (60/40)
Knees to Elbows
Burpees

Friday

Partner WOD: 6am & 6:30pm

AMRAP 25

10 x Pull-ups
15 x KB Swings
20 x Double Unders
400m

Whilst partner A is completing reps, partner B runs 400m. Once reps are complete partner A rests until partner B returns from run. Then swap.

Thursday

5 RFT

10 x HSPU
15 x Toes to Bar
200m

9:30am, 12:30pm, 5:30pm, 6:30pm

Monday

10am only.
Partner WOD: AMRAP 14 Minutes.

'Sevens'

7 x Shoulder to Overhead (50/35)
7 x Pull ups
7 x Dead Lifts (50/35)
7 x Squats
7 x Toes to Bar
7 x HSPU
7 x Burpees

One person working at a time.