CFKL is Open for morning classes only. We hope you all enjoy your New Years Eve! We will be Open Saturday, 1 January 2022, with a great Partner WOD to kick-off the New Year @ 9am. See you at the Box! Conditioning: 12 RFT (12 Minute Cap) 30 DUs/45 Singles 4 Power Snatches (95/65) Rest 3 Minutes Then... 10-9-8-7-6-5-4-3-2-1 Reps For Time (12 Minute Cap): Thrusters (95/65) C2B Pull-ups

Pre-Workout Conditioning: On a 3:00 Clock - 1:00 Max Burpees-to-Target Then… 2:00 Max Single-leg Squats (Pistols) Conditioning: 4 RFT 400 Meter Run 30 Hip Extensions or Good Mornings (45/35)

Conditioning: 3 Rounds For Reps & Distance Max Unbroken TTB Max Unbroken Ring Dips Max Distance Broad Jump Then… For time: 2,000/1,750 Meter Row

Conditioning: Crossfit Total, For Load Take @ 10 Minutes to Complete Each Lift 1-Rep Max Back Squat 1-Rep Max Strict Press 1-Rep Max Deadlift

Strength: Hang Power Cleans Take @ 15 Minutes to Build-up to a Heavy 4 Reps 5 Sets X 4 Reps Conditioning: 3 RFT 7 Strict Muscle-ups 10 Hang Power Cleans (185/125)

Conditioning: 10 X 1:00 Rounds for Calories 60-yard Shuttle Sprint (5 Yards, 10 Yards, 15 Yards) 3 Deadlifts (315/205) Max Calories on Echo Bike - Rest 2:00 Between Rounds

No 6:30pm Class This Evening; Salsa Dance class/Christmas Gathering Starts at 7pm Pre-Workout Conditioning: 1:00 Strict Handstand Push-ups - Rest 1:00 1:00 TTB - Rest 1:00 1:00 Kipping Handstand Push-ups Conditioning: For Time 2,000/1,600 Meter Row - At 1:00 Complete 1 Burpee Over the Rower, at 2:00 Complete 2 Burpees Over the Rower, at 3:00 Complete 3 Burpees Over the Rower; Continue This Pattern Until Completing the 2,000/1,600 Meter Row - If Substituting With an Echo Bike,

Conditioning: "The 12 Days of Christmas" For Time - 1 Bar Muscle-up (Modification - Wall Walk) 2 Burpees 3 Thrusters 4 Box Jumps 5 TTB 6 Hang Power Cleans 7 KBS 8 Slamballs 9 DUs/18 Singles 10 KB Reverse Lunges 11 Pull-ups 12 Snatches * Recommended Weights: Barbell (95/65) Box (24/20) KB (53/35) Slamball (30/20)

Strength: Deadlift Take @ 15 Minutes to Build to a Heavy 3 Reps 5 Sets X 3 Reps Conditioning: AMRAP 10 15 Wall Balls (20/14) 1 Rope Climb

Conditioning: For Time (25 Minute Time Cap) "Pyramid Double Helen" 1,200 Meter Run 63 KBS (53/35) 36 Pull-ups 800 Meter Run 42 KBS 24 Pull-ups 400 Meter Run 21 KBS 12 Pull-ups