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CF Blog November 9

Strength: IMG_6412
Back Squat 2-2-2-2-2

WOD:
Three 5 Minute Rounds for Max Reps
0:00-2:00 – 400m Run then Max Rep Double Unders
2:00-3:00 – Max Rep DB Push Presses (35/20)
3:00-4:00 – Max Rep Pull-ups
4:00-5:00 – Max Rep DB Hang Squat Cleans (35/20)
*Rest 5 Minutes Between Rounds

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Note: We will be operating on a normal schedule for Veteran’s Day

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The upcoming holiday schedule has been released!

Thanksgiving:
Wednesday Nov 22 – no 7:30pm class
Thanksgiving Day – 8am ONLY
Friday Nov 24 – 8 and 9:30am ONLY

Christmas:
Ultimate Christmas Party – Saturday, Dec 16!
Sunday Dec 24 – 11am ONLY

Christmas Day – 10am (this is tentative)
Tue Dec 26 – 8, 9:30, and 11am ONLY
Wed Dec 27 – no 7:30pm

New Years:
Jan 1 – 10 and 12 ONLY

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We are very excited to offer our members a specialty gymnastics clinic with Pamela Gagnon

The Clinic(s) will be this Sunday 11/12 from 10am-1pm

10:00-11:30am: Muscle-up Clinic
11:30am-1:00pm: Handstand Clinic

*Please pick ONE to attend

Sign up sheets are on the cork board at the front of the gym

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