3470 Fostoria Way Suite B
Danville CA 94526
phone: (925) 380-6335
email: info@CFDanville.com


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12 days of Christmas

December 23, 2015

12-Days-of-Christmas-52

Endurance class might want to learn this guys name, as well as all the characters from Walking dead, and game of thrones

Thursday 12/24/15
12 days of Christmas CFD style
Complete for time like the song
1 200m run
2 Muscle ups
3 Toes to bar
4 DB snatch (65/45) (4 per arm)
5 Burpees
6 Box jumps (30/24)
7 Hand release pushups
8 Goblet squats (70/53)
9 KB swings (70/53)
10 Wallballs (20/14)
11 KB taters (70/53)
12 Rope climbs (MERRY CHRISTMAS!!!!) 🙂
*Complete just like the song. 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1……and so on. The reps are not super high for each round but added up its a lot so this is a loooong workout. If you want you may do this as a team and switch movements or share the reps but both must do the entire 200m run

REMINDER! We are offering endurance class at 8:30am and regular class at 9:30am. If you have the thought of doing both please keep in mind that its A LOT of work back to back and I would recommend bringing some food to scarf down between, but what do I know….

I will not say who made these but they are hilarious! Merry Xmas

5:30 boys

Twerkin ladies

Bodybuilders doing bodybuilding….

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