WOD: Wednesday, December 24th, 2025 (7:15-8:30, 8:30 – 9:45 ONLY!)

Group Dynamic Warmup:

• Glute Bridge – Hip Thrust Tabata – 2 Minutes 
• :20s Glute Bridge Hold – :10s of Hip Thrusts 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

• (10/8) Calorie Row/Bike/Runner/Ski 
• 2 Deadlifts
• 2 Hang Power Cleans
• 2 Front Squats 
• 2 Alt Front Rack Lunges 

*Build up to your workout weight over 3 rounds 

*EQUIPMENT NEEDED: 

• 1 Machine
• 1 Barbell
• 1 Pull Up Bar
• 1 Plyo Box
• 1 Med-Ball

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Workout: 12 Days of CFM Christmas 

For Time (40 Minute Cap) 

• 1 Deadlift (115/85) 
• 2 Hang Power Cleans (115/85) 
• 3 Front Squats (115/85) 
• 4 Alt Front Rack Lunges (115/85) 
• 5 Push Presses (115/85) 
• 6 Burpees 
• 7 Hanging Knee Raises
• 8 Toes to Bar 
• 9 Calorie Row/Bike/Runner/Ski 
• 10 Box Jumps (24”/20”) 
• 11 Med-Ball Box Step Overs (20/14)(24”/20”) 
• 12 Air Squats 

*WORKOUT FLOW: 

Just like the song 

• 1 Deadlift 
• 2 Hang Power cleans – 1 Deadlift
• 3 Front Squats – 2 Hang Power Cleans – 1 Deadlift
• 4 Lunges – 3 Front Squats – 2 Hang Power Cleans – 1 Deadlift
• etc…..

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Core: 4 Rounds 

• 15 V-Ups
• 30 Mountain Climbers