Weekend Information

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WEEKEND INFORMATION

Tonight

Farewell to Shelby

7:30pm at TopSpin Karaoke & Wings

Saturday

9:30am – Open Gym

Sunday

12pm – Skillz & Sprintz

1pm – ReFlex Yoga

The 2015 copy

REGISTER WITH CFCP

REGISTER FOR THE OPEN

Dynamic Movement prep

 Group warm up 

 

3 rounds for warm up of

5 kip swings + 5 BN SN PP + 5 OH squats (3 second pause in the bottom)

 

strength

Build to a heavy snatch in 7 minutes

 

Wod

“Run Up”

For time

 

Run 400

21 ground to overhead 65/45

run 400

15 ground to overhead 95/65

run 400

9 ground to overhead 115/75

run 400

6 ground to overhead 135/95

run 400

3 ground to overhead 155/105

 

MAD MOBI

Thoracic extension

Roll calves

Stretch Calves

Press ups

Hamstring up n over

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