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Wednesday 2-4-15

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

CFW Empowered- Dave

I joined CFW to work on rehabbing my ACL which had been torn in half. I started at CFW 10 months after the knee surgery. I realized the regular YMCA workout was not returning the… CFW Empowered- Dave

Tuesday 2-3-15

Bench Press Take 20 minutes to work up to a 3 rep heavy. ___ Sandbag Complex SB Get Up SB Lunges (3R/3L) SB Step Ups (3R/3L) Work for 3-4 sets. Go as heavy as possible.… Tuesday 2-3-15

2-2-15

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“Groundhog Day” AMRAP 2 40 Double Unders 30 Wallballs (20/14#) 20 Pull Ups 10 Burpees AMRAP 4 40 Double Unders 30 Wallballs (20/14#) 20 Pull Ups 10 Burpees AMRAP 8 40 Double Unders 30 Wallballs… 2-2-15

Drop By Drop

The drops of rain make a hole in the stone, not by violence but by oft falling. -Lucretius Nobody wants to hear it took two years or more to transform my body. Everyone is enamored… Drop By Drop

Saturday 1-31-15

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Yoga at 8:30am Free for members and only $5 drop in for non-members