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12.21.2015

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11226177_977802722265727_201351610904950956_nANNOUNCEMENTS:
-Christmas Gift Drive Information HERE. Please have all gifts turned in by Monday PM, Thank you.

CFNH Holiday Hours Week of 12/21-12/26
Monday-Wednesday (12/21-12/23): Normal Hours
Thursday Christmas Eve (12/24): We will be running 10:00 & 11:00AM heats of our “Nightmare Before Christmas” WOD only.
Friday Christmas Day (12/25): CLOSED
Saturday (12/26): CLOSED

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Hollow Rocks
10 x Overhead Squat (PVC Wall Therapy)
III. Mobility

Impact/Focus: Overhead Squat
Warm up as needed before completing the following workload of Overhead Squat based off your weight from last week (12.14.2015).

Overhead Squat 3-3-3-3 (80-85% 1RM)

Post loads to comments.

“Cupid”
Complete for time
Row 1000m
Then… 3 rounds of
20 x Thrusters (45/35)
15 x Toes-2-Bar

Post times to comments.

Samy Daghir

4 thoughts on “12.21.2015”

  1. noon.
    *110s on the OHS. *Twerking away.
    *Cupid: 4:03 on the row. Should have been 8-10 secs faster. 15 strokes hard and settled. Stroke pace needed to be a smidge quicker in the last 200. Broke thrusters and GHDs into sets. GHD’s v T2B today–being mindful. Thnx to Mark for the extra push today!
    9:53

    Reply

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