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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

CFCP 9th Birthday Party!!

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Saturday was an AWESOME day at the KillSwitch Competition.

Fun with friends!!!!

Congratulations to all three teams and competitors!

WEEKEND INFORMATION

BIRTHDAY OPEN GYM
Saturday, September 
9:30am
We welcome all our members, previous members and neighboring CrossFits to join us in a wod to celebrate.
Wod will be led by BiggDave.

Members Birthday Party

9th Birthday Party

12:00pm – ?

This is a Family Friendly event. We will be serving  brisket, sides, AMAZING desserts and offering drinks such as sodas, water, and lemonade.

Please feel free to bring a dish to share  and any thing special you want to drink.

* We plan to head out to the volleyball and basketball court – so dressed to play

Please RSVP so we have a headcount.

Dynamic movement prep

Group Warm Up

Skill-
Muscle up variations

Wod
21-15-9
C2B Pull ups
OH Squats (115/ 80)
*Rest 3 min*
12-9-6
HSPU
Hang Squat Cleans (115/80)

MAD MOBI
Lat stretch band
Bully
Scorpion
Gumby stretch