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Sunday December 21st

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, assigned to the 2d Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, TX, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device.

He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

10 Thrusters 95/65
15 Bar Facing Burpees
20 Thrusters
25 Bar Facing Burpees
30 Thrusters
35 Bar Facing Burpees


Saturday December 20th

530 PM putting in some work

2 Person Teams Relay Format
AMRAP 25:00
5 Deads
4 Hang Power Cleans
3 Front Squats
2 S2OH
Loads RX1 135/95 RX2 115/85 RX3 105/75 

During this wotkout only 1 athlete works at a time. Athlete 1 must complete 1 full round before athlete 2 can work. At any point if either athlete needs assistance there is a 3 ea burpee penalty.

Friday December 19th


Chipper Friday 

25 Alt Jump’n Lunges
25 Pull Ups or Ring Rows
50 Dubs or 25 attempts or 100 singles
25 Wallballs
25 GS Push Ups
50 Dubs
25 Medball Sq Scleans
25 KBS 1.5/1
50 Dubs
25 Pistols or 50 Air Squats 
25 HSPU or 50 BB S2OH 45#
50 Dubs

Tuesday December 16th

New CFNWA Tees are in 2 diff colors. In stock. Great Christmas gift.

With the emom clock running complete 2 squats on even minutes 
Back Squats 
2-2-2-2-2-2-2-2-2-2 (85%-90% of 1RM)

21 Power Snatches 95/65 75/55
9 Pull Ups
15 Power Snatches 
15 Pull Ups
9 Power Snatches 
21 Pull Ups
* Looking for a sprint here. target time 5:00 (give/take)

Cash Out
5:00 working on dubs. Everytime you break or miss do 2 burpees. If you have MU do 2 MU. 


Monday December 15th

And they say it’s a cult. 


2 Position Clean (High Hang & Launch) + 1 Push Press
**Stay fairly light here. This is a good warm up to part 2

Conditioning/Mental Toughness
With a running clock
Death by Power Clean 
Once you reach failure rest 3:00 and drop to the next load. Start back at 1 and go as far as you can. 

CHALLENGE- Once you reach failure on your second set rest 3:00 drop to the next load and go again 

Loads RX1- 185/135, RX2- 155/105, RX-3 135/95, RX4- 115/85, RX5-95/65 RX6- 75/55, RX7- 65/45, RX8- 45/35