Announcements
Gym closed this weekend for L1 Cert. Stevan will be coaching a park workout at 10:00 AM at Underwood Hills Park.
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CFNA Holiday Party ? Saturday, Dec 9!
CFNA – Launch
Metcon
Weightlifting
Back Squat (6 sets of 3 reps @70-75% of 1RM)
Focus on technique, over weight
Metcon (Time)
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25 DB Snatches 45/35
25 Box Jumps 24/20
25/20 Calorie Row
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15 DB Snatches
15 Box Jumps
15/12 Calorie Row
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10 DB Snatches
10 Box Jumps
10/7 Calorie Row