CFF Bar Crawl - Downtown Frederick - December 19th @ 6pm. Contact Coach Kara for details via Facebook.


Strength: EMOM for 14 minutes do 7 One Arm Bent Over Rows (BOR). On minute 1 do 7 BOR on the left side, minute 2 do 7 BOR on the right side, etc...Increase load.

Met-Con: AMRAP 15 minutes of: 5 Wall Walk-ups + 10 Chin-ups + 30 Double-unders. Compare to 12/18/14.

Post loads and rounds to Members Area.

Jill Caravaggio

Jill Caravaggio