Christmas Day! Take a rest day today!
CFDR Coaches – Thank you for the excellent coaching and encouragement in 2013. I am healthier and more fit now, than I was this time last year. Still have a ways to go, but I’m on the right path. By this time next year – who knows what can be accomplished, maybe a muscle up or two? Thank you again. Chip
Make Up Day: Back Squat, Deadlift, Strict Press, Pullups, Ring Work
40 Wall Ball (20/14)
20 Medicine Ball Cleans (20/14)
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