Monday Dec 09, 2019
  • Classes
    • 5pm

Put Your Thing Down, Flip It and Reverse It

WOD

E3MOM for 21 Minutes

3 Front squats with a 3 sec pause at the bottom

Accessory Work

Hip hop, hip hop

4x12 Walking DB Lunge (DBs Held in the hang position)

4x5 Slow Dragon flags  (5 Seconds Up/5 Seconds Down)

8x40 Ft Single leg hops (Alternate Legs Each Length)

 

Coaches Notes

Hey CFS fam, 

Today is the last day to pre-order your Christmas SWAG.  We have tanks, t-shirts and hoodies in a couple of different colours and all sizes.  Click HERE to pre-order online or write your name down on the sign-up sheet at the front desk. 

The orders will be here in time for Christmas!

– JP Levesque