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Friday 11.15.13

14
Nov

Friday 11.15.13

Upcoming Events at CF EXP:

Saturday Novemeber 15th – November 30th: Canned Food Drive to support Ginny's Food Pantry.

Saturday November 30th: 1/2 Marathon Row to support families in the Philippines affected by the Haiyan Typhoon.

Details: Entry fee= $20/person.  Donate online HERE or by cash or check the day of the event.

-Individuals row 13.1 miles starting at 7am (12 spots available)

-Teams of 4 row 13.1 miles starting at 9am (12 team spots available)

Follow the FaceBook Event Page HERE for more details!

Linda tackeling KBS during Thursday's WOD.

 

WORKOUT Of the DAY:

Strength: Back Squat 4.4.4.4. SS w/Max strict Pull Ups

WOD: [Fine Tuning]

5 FS
10 BS
15 Pull Ups
30 Double Unders (60 singles)
x 4 rounds

Go as heavy as possible on the FS/BS where you can get all reps unbroken from one to the next.


Buy-Out: 500m Row/50 KB Russian Twists,  400m/ 40, 300m/30 , 200m/20, 100m/10.

Team Training:  SS Back Squat with max sets Ring Muscle-Ups

Post scores and comments below.

 

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