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08.03.2017

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20507518_1642089305802255_746720396483377966_oCFNH!!!!!!! I cannot announce this with anymore excitement, this year we filled 86 bags for the @manchesterchristianchurch along with @onedayofcommunity to donate school supplied bags for under-resourced children in the Manchester area!!!! Not only did we beat our goal of 75 bags but we almost doubled the number of last year!!! This community we have continues to surprise me!! THANK YOU CFNH!! Especially: Carl, Kerri, Scott, Katelyn, Daniel, Chuck, Jamie, Yvonne, Russ, Ray, Dan, Alyson, Nick, Whitney, Jaymes, Lisa, Abby, Brenna, Ben, Sharon, Peter, Charity, Anne, Nate, Trevor, Linda, Meghan, Karen, coach Rich, coach Randi, coach Chase, coach Samy and of course Heidi who brought this awesome opportunity to us!! Until next year!!!

ANNOUNCEMENTS:
– Our August On-Ramp class begins next Tuesday August 8th at 6PM. Tell your friends!

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility

Impact/Focus: Overhead Squat
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.

Overhead Squat 3-3-3-3-3

Notes: Athletes should compare scores to 06.08.2017

Post loads to comments.

“The Descendants”
Complete as many rounds/reps as possible in 5:00 of
9 x Handstand Push-ups
15 x Box Jumps (24/20)
21 x GHD Sit-ups

Rest 1:00

Complete as many rounds/reps as possible in 4:00 of
6 x Handstand Push-ups
12 x Box Jumps (24/20)
18 x GHD Sit-ups

Rest 1:00

Complete as many rounds/reps as possible in 4:00 of
3 x Handstand Push-ups
9 x Box Jumps (24/20)
12 x GHD Sit-ups

Post rounds/reps completed for each AMRAP to comments.

Katelyn

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