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14
Nov
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Wednesday 11-15-17

Happy Friendsgiving! 

All this week is “Friendsgiving”. Bring 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.

December 2nd and 3rd: Gym Closed.

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

OPEN & PERFORMANCE
Squat Clean
Build to Heavy Single

followed by…
2 Rounds:
400 Meter Run
21/15 Calorie Row
12 Squat Cleans (115/80)

FITNESS/FRIENDSGIVING
Squat Clean
Build to Heavy Single

followed by…
2 Rounds:
400 Meter Run
21/15 Calorie Row
12 Squat Cleans (95/65)

13
Nov
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1 Comments
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Tuesday 11-14-17

Happy Friendsgiving! 

All this week is Friendsgiving. Bring a friend and show them what CrossFit is all about.

Scheduling Announcements:

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

November 23rd and 24th: Gym Closed.

December 2nd and 3rd: Gym Closed.

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

OPEN & PERFORMANCE
AMRAP 4:
27 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups

FITNESS/FRIENDSGIVING
AMRAP 4:
27 Calorie Row
27 Burpees
27 Pull-ups
rest 4 minutes
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups

12
Nov
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0 Comments
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Monday 11-13-17

Happy Friendsgiving! 

All this week is Friendsgiving. Bring a friend and show them what CrossFit is all about.

Scheduling Announcements:

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

November 23rd and 24th: Gym Closed.

December 2nd and 3rd: Gym Closed.

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

OPEN & PERFORMANCE
Power Snatch
Build to Heavy Single

followed by…

“Isabel”
For Time:
30 Power Snatches (135/95)

FITNESS/FRIENDSGIVING
Power Snatch
Build to Heavy Single

followed by…

AMRAP 6:
6 Power Snatches (95/65)
18 Bar Hop Overs

11
Nov
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0 Comments
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Sunday 11-12-17

Scheduling Announcements:

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

November 23rd and 24th: Gym Closed.

December 2nd and 3rd: Gym Closed.

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

CYCLEFIT 9AM

OPEN GYM 10AM to Noon

Suggested WOD

OPEN/PERFORMANCE/FITNESS

50 AbMat Sit-Ups, 200m Run, 100m Prowler Push
40 AbMat Sit-Ups, 200m Run, 100m Prowler Push
30 AbMat Sit-Ups, 200m Run, 100m Prowler Push
20 AbMat Sit-Ups, 200m Run, 100m Prowler Push
10 AbMat Sit-Ups, 200m Run, 100m Prowler Push

10
Nov
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0 Comments
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Saturday 11-11-17

Veterans Day

8AM Bootcamp Only!

There will be no 9AM Cycle or WOD due to a scheduled road closure.

Scheduling Announcements:

November 11th (Tomorrow): 8AM Bootcamp Only, Due to road closure.

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

November 23rd and 24th: Gym Closed.

December 2nd and 3rd: Gym Closed.

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

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