Merry Christmas, CFD! What a year it’s been. Please take a moment to watch our “What did you accomplish in 2025?” reel on Instagram or Facebook. Our members shared some pretty cool things! I know many of you who didn’t share (or who I didn’t get the chance to talk to) ALSO accomplished amazing things this past year. Continue pushing yourselves and working toward physical, mental and emotional growth every day. We’re all a work in progress. 😉
With the holidays in full swing, don’t stress this week — always remember to enjoy the extra time with family and friends. Show up when you can, MOVE WELL, and treat this week as a chance to keep the engine warm rather than chase PRs.
**Monday ** – Star of Bethlehem
Open the week with overhead squats and bar muscle-ups in ascending ladders. This is all about positions under fatigue; staying braced overhead while managing skill on the rig. Expect shoulders, core, and midline to get a wake-up call right away.
**Tuesday** – The Holly and the Ivy
A long 30:00 AMRAP of shuttle runs and bike calories. Pure engine day. Simple movements, not easy work. Pacing and mental toughness are the name of the game; stay smooth early and see who can hold on late.
**Wednesday** – Our Christmas Eve Holiday WOD at 8 a.m.! Friends and family are free!
**Thursday** – Merry Christmas! The gym is closed.
**Friday** – Frankincense
Three rounds of handstand push-ups, deadlifts and GHDs. This is a posterior chain and midline beatdown with a big gymnastics demand. Breaking sets early and often will go further than redlining in round one.
**Saturday** – The Magi (Partner Triple 3)
Classic long partner grind: Row, double-unders, and a 3-mile run (or 360/300 cals on the bike) together. Switch every :30 on the rower and rope, then settle into a steady partner run. It’s all about communication, sustainable pacing and staying locked in for a longer effort.
We’ll see you at CFD! 🙂
