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dynamic movement preparation

Happy Birthday Matt!

Happy Birthday Coach Matt Plemons!!!
 
There will be NO Skillz & Sprintz or ReFlex this Sunday.

Dynamic warm up 

Group warm up

50 heavy Russians.
50 frog legs

SKILL
3 position snatch  (2 second pause in the catch position)
Hip
Hang (above the knee)
Floor.
3-3-3-3-3

“MATTNASTY”

Amrap in 10 minutes.

3 strict muscle ups
7 strict hspu
10 pistols alternating

10 burpees to a plate

MAD MOBI 
Press […]

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31+ PRs!!

NIGHT OF RECORDS
Last Friday  night about 40 CFCP Members got together to try and PR the following: Back Squat, Press, Clean, Jerk and Snatch
We had over 31 PR’s!!!
Congratulations!!

COMING UP
December 22 – 27th
is
BRING A FRIEND WEEK!!
 
Dynamic Movement Preparation
Group Warm up
Skill
Handstand Holds
Accumlate 3 minutes
Advanced try free standing holds with spotters
 
Wod
5 Rounds for […]

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