Weekend Information

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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
Warm up deads 
Strength
Build to a max deadlift
Then
Chipper 
Wod
For time.
50 steps lunges
50 kb swings 1.5/1
50 box jumps 24″20
50 push ups
40 steps lunges
40 kb swings
40 box jumps
40 push ups
30 steps lunges
30 kb swings
30 box jumps
30 push ups
MAD MOBI 
Shoulder bully
Roll calves
Stretch calves
Pigeon
Knee on the wall
Press ups

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