Working….

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REMINDERS

1. Free Community Wod – Saturday at 9:30am

2. ReFlex Yoga – Sunday at 9:00am

3. Skillz &  Sprintz – Sunday at 12pm

4. Barbell Prep with Coach Rafael at CF2222 – Starts January 26th – INFO

5. Gymnatics Class (don’t be scared – lots of upper body and core work) at CFCP –  Starts January 25th – INFO

WHAT ELSE????

Zenplanner has an app!!!

Why should you care?

* You can check into class without using the computer

* You can track your workouts and compare scores

* You can see what classes are on the schedule

* Available for Android and Apple phones!

Dynamic warm up 
Group warm up
Skill
Wrist push ups warm up
20 Turkish Get Up’s for quality alternating
Strength
Bench press
5-5-5
3-3-3
Wod 
Amrap in 8 min
10  Burpeees to a plate
10  power clean and jerks 115/75
Rest 2 min
Amrap in 8  min
16 abmat sit ups
12 c2b  pull ups
Mad mobi 
Hamstring up n over
Lat stretch band
Roll lats
Press ups

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