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10.12.2015

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IMG_2023-2*We want to congratulate Sarah on her 1st Place finish in the Masters 75+ kg class in the New England Weightlifting Championships and the Ginny Robinson Memorial meet yesterday at  RWL Weightlifting. She hit meet records in both lifts and crushed her goal of 100kg+ total. Awesome job!

*We also want to congratulate those who completed the Footrace for the Fallen 5K in Manchester yesterday. Great job representing CFNH!

ANNOUNCEMENTS:
-The Paleo Challenge begins today! Athletes that are participating in the challenge will weight in prior to class.
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Push-ups (CFGS)
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 1RM (Paleo Test #1)
Athletes will warm up with 3 sets x 5 reps each before working up to establish new 1RM Back Squat.

Back Squat 1-1-1-1-1

Post loads to comments.

“Tabata This!” (Paleo Test #2)
Tabata x Row
Rest 1 minute
Tabata x Squat
Rest 1 minute
Tabata x Pull-up
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement.

Post scores to comments.

Samy Daghir

4 thoughts on “10.12.2015”

  1. “Back Squat 1 RM”: 210# and a PR!
    “Tabata This”: 7-5/18-17/11-6/18-6/11-8

    Thanks for the recognition today on FB Page!! It is a pleasure to be there every day with the entire group at CFNH – you are all great!

    Reply

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