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04.01.2015

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IMG_7411All of the coaches at CFNH would like to say goodbye to Doug a.k.a. Fresh Prince. Yesterday was his last regular class at the gym and we’re sad to see him go (he’ll still stop by on Saturdays). Over the past two years it has been a privilege to have him as an athlete and friend. He has especially made huge progress over the past few months, and I’m excited for his future. Good luck Dougie!

Announcements: Our April on-ramp begins Tuesday April 7th at 6:00pm

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Spider Lunges
25ft Inchworms
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Power Clean 3RM
Warm up as needed before working to establish a 3-rep maximum for Power Clean.

Power Clean 3-3-3-3-3RM

Note: Today’s reps will be touch and go reps. The bar may not rest on the floor between repetitions.

Post loads to comments.

Impact/Focus #2: Front Squat
Warm up as needed before completing the following workload.

Front Squat 2-2-2-2-2

Notes: Athletes should look to achieve a higher weight than last week since there is no time restriction for the rest period. Get some freaks.

WOD
5-10:00 Metabolic Conditioning

Skill Development
CFNE Bulletproof Shoulders VIDEO DEMO HERE

Samy Daghir

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