Announcements
Dec Holiday Hours:
Dec 23- NO 430pm class only
Dec 24th & 25th- CLOSED
Dec 26th- Open Saturday WOD @ 830
Dec 31 & Jan 1- CLOSED
Jan 2- FFL Community WOD and opener to 2021
Jan 11- Start the Whole Life Challenge
CrossFit VU – CrossFit
Functional BodyBuilding
Metcon (No Measure)
40 sec work/20 sec rest
Superset #1 – 5 rounds
Sandbag Zercher Squats(light-mod)
Alt DB Snatch (light-mod)
Superset #2 – 5 rounds
Matador Dips
Deep Pausing (2 sec at top) RR
Superset #3- 5 rounds
KB Side Chops
KB Plank Taps
–1:00 transition between supersets–
*Complete all 5 rounds of the superset before moving on
*If its a big class start split up and start on different supersets. Clean your equipment during transition