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08.25.2015

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IMG_0007ANNOUNCEMENTS: 
-Next Tuesday Sept 1st CFNH will be closed during all PM classes in order to attend CrossFit night and perform a Demo WOD at the Fisher Cats game. More details to come but plan to join us we want to bring a large crowd!
-Our August Bring-A-Friend/Free Intro Class will take place this Saturday August 29th at 10:30am. Open gym will take place 9-10:30am.
-Our September on-ramp will begin Thursday September 3rd at 6:00pm.

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Thrusters & Pull-ups Ladder
10:00 Climbing Ladder
Thrusters
Pull-ups

Notes: On round 1 complete 1 rep of each movement, on Round 2 complete 2 reps of each movement, on Round 3 complete 3 reps of each movement, continue to advance in this fashion until the 10:00 minute time cap.

Post scores to comments.

“Pushing Diabolic”
21-15-9 reps/kcal for time
Row (kcal)
Push Press (95/65lbs)
Ring Dips
Box Jumps (24/20”)

Post times to comments.

Skill Development
I. Mobilize
II. Slay thy goats
III. 4 sets of 15 reps x GHD Sit-ups
IV. 4 sets of 10 Dumbbell Row (Lawnmowers)
V. Accumulate :60 x L-sit

Samy Daghir

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