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11628_856053251107342_3570823662761659118_nUpcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x Push-ups (CFGS)
7 x Hollow Rocks
7 x Superman Rocks
III. Mobility

Impact/Focus: Black Lung II
Choose one of the three options
A. 3 Rounds of Row 1000m x 2:00 Rest
B. 5 Rounds of Row 500m x 1:00 Rest
C. 12 Rounds of :30 x Max Distance x :20 Rest

Post scores to comments.

Complete 4 rounds for time of
12 x Ring Push-ups
21 x GHD Sit-ups
50 x Double unders

Post times to comments.

Samy Daghir

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