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Wednesday 11.19.14

18
Nov

Wednesday 11.19.14

The EXP Kids Program is BACK!

Our EXP Kids classes combine gymnastics, body weight exercises, calisthenics and weight lifting fundamentals into a high energy, challenging and fun workout for kids ages 4-7 (Our “Little Dragons???) and ages 8-13 (Our “EXP FireBreathers???). Your kids will learn proper exercise form and technique using a variety of exercise tools, formats and challenges. Kids classes will also emphasize teamwork and positive motivation to help build self-esteem and self confidence inside and out of class. To learn more about the program, visit our EXP Kids Page.

Register Here!

CF EXP 3-Day Refresh December 1st-December 3rd! In just 3 short days you can get your health, energy and cravings back on track- all without starving.  You will feel lighter and more energized (and your clothes will fit better too!)

3 day refresh.jpg

 CF EXP November & December Calendar of Events:
  • 11/3-11/29 Row-Vember
  • Every Saturday! Mobility Class w/Jenn 10:30-11:00am

WORKOUT OF THE DAY:

STRENGTH:

1) 5X3 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible (aim for at least 5-10# more than last week), rest 90 sec.

2) 5X3 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – heaviest possible, rest 90 sec.

WOD: [ Over the Moon ]

Row 250m
15 OHS
20 Push-ups
x 4 rds

L1-115/85
L2-95/65, incline push-ups
L3-65/35, knee push-ups

TT-3 rounds for time:
Run 400m
12 OHS 155/105#
9 Muscle-Ups

Post scores in comments below.

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