Workout of the Day

Today's the day!
THE "CF Mitchy XMAS DRESS-UP WOD MORNING OF FUN"

Make sure you get to the gym by 7am to warmup. WOD or WODs kick off from 7:30am
Remember: Prize for 1st placed Team, and prize for BEST-DRESSED Team.

Then the XMAS PARTY at night, 7pm!

WOD 1
Secret ;) 

WOD 2
In teams of 4 complete: 
600m Run
200 Burpees
200 Thrusters
200 Sit-ups
200 KB Swings
600m Run

Each team will have a barbell, an abmat and a kettle bell. For all male teams it will be a 20kg bar and a 24kg KB. For all female teams it will be a 15kg bar and a 16kg KB. For mixed teams it will be a 20kg bar and 16kg KB. For kids teams scale the weight as is appropriate for the kids. The bar, abmat and the kettle bell may not touch the ground for the duration of the workout and they must travel with the team for both runs. It is up to each team how they decide to carry/hold the bar, bell and abmat. If any of these objects touches the ground during the workout all 4 athletes must stop what they are doing and complete 10 penalty burpees (that do not count towards the 200 burpees that are part of the workout)

CFM xmas party 2015