Thursday, 12/3
December 2, 2015
Saturday, 12/5
December 4, 2015

REMINDER: Today (Fri, 12/4) is the last day
to pre-order your new CFDC sweat-pants!
NOTE: Sweat pants are NOT unisex! There are Men’s & Women’s cut pants
(size charts linked in the comments section of our FB post)


3 Rounds of
5 Hanging Scap Retractions
5 OH Band Pull Aparts
10 Band Pull Aparts
10 Band Curls
15 Jumping Jacks
15 Lateral Hops over Band


1min OH Band Stretch

EMOM for 21min (7x each)

  1. 5 Kip Swings + 2 Negatives
    • scale up to: 2 Strict Pull-ups+ 3-5 Kipping Pull-ups /OR/ 3 Strict Pull-ups + Max unbroken Butterfly Pull-ups)
  2. 10 Hollow Rocks + 10 Arch Rocks
    • scale to: 10 Superman w/ pause
  3. 30/50 Double Unders

3 Rounds, NFT, of
10-15 DB Wrist Extension
15 Tube Face Pulls
10 Side Bridges/side


  1. Katie says:

    While these EMOMs are always tougher than I expect, I think doing negatives regularly has really helped my strength. It used to be my negatives would give out after about 8. A month or to ago I started hitting 10 consistently, and tonight I did 13 very good ones (one was a tiny bit too fast from the top, but still not bad). If I continue to do negatives consistently, maybe a pull-up is within reach!

  2. Steph says:

    Go Katie, Go!