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NOVEMBER 2015

11/30/2015 CHECK DOWN CFS WOD - TUESDAY 1DEC2015 STRENGTH: FRONT SQUAT (WEEK 3) 14:00 ALTERNATING EMOM EVEN MINUTES: 3 FRONT SQUATS @ 75% ODD MINUTES: 5 BENT OVER ROWS (DB OR BAR) *7 SETS OF EACH MOVEMENT METCON: 10:00 AMRAP 3 HANDSTAND PUSH UPS 6 SUMO DEADLIFT HIGH PULLS (95#/65#) 9 SIT UPS Posted on 11/30/2015 at 10:45 PM | Permalink | Comments (0) 11/29/2015 LIGHTS OUT CFS WOD - MONDAY 30NOV2015 OLY: SNATCH (DE-LOAD) 3 REPS @ 55% EVERY 1:30 X7 METCON: 10-9-8-7-6-5-4-3-2-1 OVERHEAD SQUATS (95#/65#) 1-2-3-4-5-6-7-8-9-10 CHEST-2-BAR PULL UPS *13:00 TIME CAP Posted on 11/29/2015 at 10:09 PM | Permalink | Comments (0) 11/26/2015 CHUBS ***OPEN GYM 8-11AM. A FRIENDLY REMINDER

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