Twas the Night Before Christmas.....

Chad W. - Box Jumps

Mike "Dub" - Fight Gone Bad smokin'

Push Press Lockout

Workout of the Day:
"12 days of Christmas" - Courtesy of CF Santa Cruz via CF Windy City

For time:
1-Bodyweight Clean and Jerk
2-Bodyweight Deadlifts
3-Burpees
4-Pull Ups
5-Box Jumps, 24"
6-Wall Balls, 20lb (14lb)
7-Kettlebell Swings, 24kg (16kg)
8-Ring Dips
9-Push Ups
10-Hip Extensions
11-GHD or Abmat Sit Ups
12-Bodyweight Front Squats

Post time to comments.

Trainer's corner: Start with 1 Clean & Jerk, then 2 Deadlifts and 1 Clean & Jerk, then 3 Burpees and 2 Deadlifts and 1 Clean & Jerk, etc.......

Yesterday evening Mike W. and his brother Chad stopped through for a visit/workout. Mike usually comes through when he's home on leave, the first time being last year. He's getting ready for "6 month pump" in Afghanistan as a Naval Corpsman. Having attended his CF Level 1 trainer certification and seeing good results from the program, Mike decided to introduce his little brother Chad to the Kool-Aid. Be safe Mike and we always love having you!