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-October On-Ramp begins Tuesday October 6th at 6pm.
-Paleo Nutrition meeting Saturday October 10th @ 11:30am.
-CFNH Halloween Party Saturday October 24th @ 6pm.

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility

Impact/Focus #1: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload.

Front Squat 5-5-5-5-5

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Impact/Focus #2: Good Mornings
Following movement review, athletes will work through the following sets of reps. Quality is key.

Good Mornings 8-8-8-8

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5-10:00 Metabolic Conditioning

Samy Daghir

7 thoughts on “09.30.2015”

  1. I figure if I just start putting more conversation pieces here then others will begin to flourish among the posting section…

    CrossFitting is the best pre-homework ritual that I know of. My post above should have noted the BDNF window activity that occurs after the training of the day has concluded:
    Chief Keef soundtrack in the background as a little bit of white noise during homework.
    ASL Video dialogue assignment has been an interesting experience in coupling the DVD and book exercises for a potent yield in actual absorption of the material. Good stuff. Back to work, looking forward to hearing of the PM training exploits that are pending this evening. Get some, freaks.



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