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Monday 11.10.14

9
Nov

Monday 11.10.14

Congratulations to our outstanding endurance athletes who kicked butt this weekend!

  • Kris G for completing her 50 MILE trail race this weekend in a time of 9:26!
  • Josh D for completing the Disney Half Marathon in a time of 1:28:30, running SUB 6 min miles for this first 5K!
  • Deb F for completing her Half Marathon in FL!

AMAZING job all around! Definitely made EXP proud!

kris g

UPDATES for Birthday Wishes Donations:

Just to clarify, there will NOT be an event on Sunday 11/16, rather that is the FINAL day to drop off donations.  Please drop off your donations any time this week during our normal business hours.

CF EXP will be open normal business hours Monday-Friday this week.  Weekend hours are as follows: Saturday 7:00am-11:00pm, Sunday 9:15am-10:30am.

ALSO- Birthday wishes excepts new items at this time only. (For those of you looking to donate gently used toys, please hold tight, we have another great charity these will be used for this Christmas season)

 Thanks!

CF EXP November Calendar of Events:

WORKOUT OF THE DAY:

STRENGTH: 

A) 4X5 Front Squats – work to a 5rm, rest 90sec

B) 4X8 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 8 reps at strict tempo is too easy add weight, rest 90 sec

WOD: [ YANKEE ]

EMOM for up to 15 :00-

7/5 Pull-ups
10 Wall Balls (20/14)

TT-
0-10min EMOM
4/3 Muscle-Ups
10 Wall Balls 30/20#

Then, with the clock still running…

EMOM for as long as possible (until 20:00)-

7/5 Muscle-Ups
15 Wall Balls 30/20#

15mins

Post scores in comments below.

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