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19
Nov
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Monday 11-20-17

Scheduling Announcements:

November 23rd and 24th: Gym Closed.

November 27th to December 8th: Chick-fil-A Raffle

December 2nd and 3rd: Gym Closed.

December 9th: CFRC Christmas Party!!!!!

December 10th: Gym Closed

December 23rd to 25th Closed for Christmas

December 31st, January 1st Closed

WOD

OPEN & PERFORMANCE
AMRAP 5:
15-12-9
Calorie Row
Power Snatch (95/65)

rest 5 minutes

AMRAP 5:
15-12-9
Calorie Row
Clean and Jerks (95/65)

FITNESS
AMRAP 5:
15-12-9
Calorie Row
Power Snatch (75/55)

rest 5 minutes

AMRAP 5:
15-12-9
Calorie Row
Clean and Jerks (75/55)

18
Nov
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Sunday 11-19-17

Scheduling Announcements:

November 23rd and 24th: Gym Closed.

November 27th to December 8th: Chick-fil-A Raffle

December 2nd and 3rd: Gym Closed.

December 9th: CFRC Christmas Party!!!!!

December 10th: Gym Closed

December 23rd to 25th Closed for Christmas

December 31st, January 1st Closed

CYCLEFIT 9AM

OPEN GYM 10AM to Noon

Suggested WOD

OPEN/PERFORMANCE/FITNESS

150 Burpees
For time
*EMOM 3 Wallbals

17
Nov
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Saturday 11-18-17

8AM Bootcamp

9AM Cycle

9AM WOD

TEAM WOD

Teams of 3:
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Thrusters (95/65)
100 Chest to Bar Pull-Ups
100 Thrusters (95/65)
100 Box Jump Overs (24/20)
100/70 Calorie Row

For Time

Scheduling Announcements:

November 23rd and 24th: Gym Closed.

November 27th to December 8th: Chick-fil-A Raffle

December 2nd and 3rd: Gym Closed.

December 9th: CFRC Christmas Party!!!!!

December 10th: Gym Closed

December 23rd to 25th Closed for Christmas

December 31st, January 1st Closed

16
Nov
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Friday 11-17-17

Happy Friendsgiving! 

All this week is “Friendsgiving”. Bring your friends and families, show them what CrossFit is all about.

Scheduling Announcements:

November 13th-17th: “Friendsgiving” Bring a friend week.

November 23rd and 24th: Gym Closed.

November 27th to December 8th: Chick-fil-A Raffle

December 2nd and 3rd: Gym Closed.

December 9th: CFRC Christmas Party!!!!!

December 10th: Gym Closed

December 23rd to 25th Closed for Christmas

December 31st, January 1st Closed

OPEN & PERFORMANCE
4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)
FITNESS/FRIENDSGIVING
4 Rounds:
21 Deadlifts (95/65)
15 Box Jump Overs (24/20)
9 Push Jerks (95/65) 

15
Nov
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Thursday 11-16-17

Happy Friendsgiving! 

All this week is “Friendsgiving”. Bring your friends and families, show them what CrossFit is all about.

Scheduling Announcements:

November 13th-17th: “Friendsgiving” Bring a friend week.

November 23rd and 24th: Gym Closed.

November 27th to December 8th: Chick-fil-A Raffle

December 2nd and 3rd: Gym Closed.

December 9th: CFRC Christmas Party!!!!!

December 10th: Gym Closed

December 23rd to 25th Closed for Christmas

December 31st, January 1st Closed

OPEN – PERFORMANCE – FITNESS

AMRAP 20:
Teams of 2:
3 Wall Balls (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Row

Next round is 6’s, then 9’s, etc…

Partners complete full rounds

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