READ ME!!!

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WEEKEND INFO – and there is A LOT of it!!

TONIGHT

Men’s Night

Come out and get in some mental and physical training!

7pm

Saturday

9:30am – CFCP 9th Birthday Open Gym!

CrossFit Total!!!!!

12:00pm – 9th Birthday Party

Food, Drinks, Desserts and Fun!

Sunday

10:30am –  Skillz & Sprintz

 

COMING October 2nd

free

SAVE THE DATE

October 16th

10:30am

Oly Lifting Competition

Fundraiser

Let’s Get Alice to VEGAS

for the Powerlifting WORLD Championship!

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Dynamic movement prep

Pose drills

Running drills

Then…
Running intervals
800 m run x 1
400 m run x 2
200 m run x 3

For Time
100 Ab Mat sit ups
55 reps DB/KB Front/goblet squats (53/35)
35 Push ups
35 KB swings. (53/35)

Mad mobi
Press ups
Hamstring
Pigeon
Knee on the wall

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