WOD – Thursday 11/23

Happy Thanksgiving!
On a day where giving thanks has become tradition, the coaching staff would like to recognize how incredible the CFP community is on a daily basis. We are constantly reminded of how hard working, positive, caring and passionate you are every day you walk in the door, and we are grateful for every one of you.

From all of us, to all of you, we wish you a happy and safe Thanksgiving with friends and family.

There is a 7 and 8am class today, Thursday.
A 9am, noon and 4:15pm class tomorrow, Friday.
Normal weekend Schedule.

Spend 2 minutes in Z1
Then, 2 rounds
10 thrusters (PVC round 1, barbell round 2)
10 ring rows
10 hanging leg raises
10 wall balls
10 push-ups

Coach led full group mobility

“Gobble Gobble”
With a partner; AFAP
2000m row buy in, switch every 250m
10 burpees
20 squat clean thrusters (95/65#)
10 burpees
30 pull-ups
10 burpees
40 T2B
10 burpees
50 wall balls (20/14#)
10 burpees
60 push-ups
10 burpees
100 DU’s (each)
Earn your turkey through burpees. The squat clean thruster is a tricky movement, so make sure you warm it up with small jumps in weight. It is definitely the sticking point of the WOD.

3 rounds
10 bicep curls
15 banded tricep push-downs
20 banded ab pull-downs
Rest as needed between sets.

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