Daily WOD

ONLY 5 Days left to fill our Santee’s Santa’s Box! Please bring a New, Unwrapped Toy to help our community have a Very Merry Christmas this year.

Cycle Box 6pm

Back Squat- 5 reps @ 70%, 5 reps @ 75%, 3 reps @ 80%, 3 @ 85%

Every 4 minutes for 5 rounds:

30 Air Squats

20/15 Calorie Row

7 Clean & Jerks 135/95

Suggested Mobility: Samson Lunge Hold, Seated Center Splits, Quad Roll Out

Bowen

3 rounds for time of:
800 meters run
7 deadlifts (275/185)
10 burpee pull-ups
14 reps (7 each arm) single arm kettlebell thrusters (53/35)
20 box jumps (24/20)

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

Cycle Box 8:30AM

Regular Class Times

Team of 2,

AMRAP 25:

9 squat clean (115/85)

6 burpee box jump overs (24/20)

3 bar MU

(scale – 3 pullup/ttb)

200m run

(Everybody runs)

Holiday Schedule: 8:30am ONLY Today

  • For Time
  • “Angie’s” House
  • 20 Pull-Ups
  • 20 Push-Ups
  • 20 Sit-Ups
  • 20 Air Squats
  • “Helen’s” House
  • 400 meter Run
  • 21 Kettlebell Swings 53/35
  • 12 Pull-Ups
  • “Fran’s” House
  • 15 Thrusters 95/65
  • “Nancy’s” House
  • 400 meter Run
  • 15 Overhead Squats 95/65
  • “Grace/Isabel’s” House
  • 20 Ground-To-Overheads 95/65
  • “Kelly’s” House
  • 400 meter Run
  • 30 Box Jumps 24/20
  • 30 Wall Balls 20/14
Have a Safe Holiday!

8:30am ONLY TODAY

Marston

Complete as many rounds as possible in 20 minutes of:
1 Deadlift 405/275
10 Toes-to-Bars
15 Bar-Facing Burpees


Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

Please bring in your Non Perishable Food items to fill our Santee Santa’s Box! Our box is a little sad this year… #seasonforgiving

Tomorrow, Thanksgiving Day CFP will have an 8:30am HERO WOD for those who would like to get in a Pre-Turkey & Pie WOD!

Holiday Schedule Today 5:30am/ 8:30am/ 3:30pm & 4:30pm ONLY

5 Rounds For Time of:

5 DB ManMakers 35s/20s

10 DB Front Rack Lunges 35s/20s

15 Toes to Bar

20 Calorie Bike

***10 minutes of stretching/mobility

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