Monday, 01.26.15

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Great turnout for the Running Clinic Sunday afternoon! Lots of great tips that we can start implementing when we run; Thanks again Jen Nicklas for conducting the clinic! ๐Ÿ™‚

We will have an Olympic Lifts/Barbell Clinic on Sunday, Feb. 8th starting at 1:30pm…please sign up on the “Bacon Board”

CFU’s 3rd Birthday Bash is on Saturday, February 21st from 4pm-?? WOD’s, BBQ, Volleyball and FUN! Everyone invited!! The registration forms will be available on Monday or Tuesday with a due date of February 3rd in order to order the shirts WHICH by the way we can get in BOTH of the colors that were in the run-off vote-Purple and Green!

The CF Games Open begins on February 26th and our first “Friday Night Lights Open Night” will be on February 27th @ 6:30pm. If you want to officially sign up, go to the Games site and register…If you want to just do this “for fun”, sign up on the big dry erase board in the mobility area so we know how many to expect. This is for EVERYONE! We will have an Rx AND Scaled divisions so everybody can experience this Awesomeness! We had 19 in the Rx division last year…who’s in this year?? ๐Ÿ™‚

Strength
Front Squat: 4×10 starting at approx. 60-65% (increase weight with sets)

WOD
21*15*9*15*21*
Power Clean 135/95
Push-up
*40 DU after each round (3x single)
Scales: 15-12-9-12-15 or 15-9-3-9-15

Bonus Work
3×15 Reverse crunches
3×15 Russian Twists
3×15 Hollow Rocks

Have a fabulous week!

Work Hard, Eat Clean, Be Blessed!

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