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Saturday 12-17-16

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CFW Christmas Party at 10am! ___ RunStrong 60 minute Time Trial

athletes performing toes to bar

Friday 12-16-16

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“Avalanche” AMRAP 15 12 Box Jumps (30/24″) 9 Power Snatches (115/80#) 6 Bar Muscle-Ups

Girl pulling a barbell up

Thursday 12-15-16

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“3rd Gear” For Time 27-21-15-9-3 Wallballs (20/14#) Burpees ___ RunStrong Tempo Pace 2 miles

Wednesday 12-14-16

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Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in)

Tuesday 12-13-16

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EMOM 10 2 Pausing Back Squats 2s pause at the bottom. Use ~50% of 1RM Back Squat. ___ Every 90s x5 50 Double Unders 10 Pull Ups ___ RunStrong 10x200m Rest 90s between each run.… 

Monday 12-12-16

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“T70” For Time 10 Squat Cleans (135/95#) 20 Toes to Bar 10 Push Jerks (135/95#) 20 Toes to Bar 10 Squat Cleans (135/95#) ___ Check out the next episode of Raising the Bar!