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DSC_0354Mmmmmmm Reese’s…

CFNH Halloween Party: Saturday Oct 25th @ 5:00PM. We are planning to have everyone meet at the gym for a few hours and then head as a group to Spooky World in Litchfield, NH. Families and friends are welcome. Please RSVP in the Facebook event or let a coach know so we can get an accurate head count for group tickets to Spooky World.  RSVP Here

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
6 x KB Deadlift (24/16)
6 x Goblet Squats
III. Mobility

Impact/Focus: M.E. Deadlift
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Deadlift 1-1-1-1-1

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

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“Optimal Fun”
Complete 21-15-9 reps of
Front Squats (135/95)
*400m Slamball Portage (40/20)

Notes: Athletes will complete a 400m run portage with a slamball in hand. The workout will end once the final run is completed.

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Samy Daghir

2 thoughts on “10.10.2014”

  1. ME Deadlift: 310# (5# PR and also reached my goal of a 2x bodyweight deadlift)

    Optimal Fun: 14:43 with 105# and 500M rows wearing a weighted vest instead of the slam ball portage.


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