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Monday 11.24.14

23
Nov

Monday 11.24.14

We all know the joy of watching children open Christmas gifts under the tree on Christmas morning…This year, we are teaming up with Kylee’s Care Kits for Kids to give Children who otherwise would not have gifts, the opportunity to enjoy the holidays!  We need your  help!
Here’s how to sponsor a child this season:

–>Choose a tag off our tree at CF EXP, we recommend teaming up with a friend on this!

–>Purchase age appropriate gifts for the child you have chosen.

–>Stretch your funds, utilize sales and coupons to make your dollar go further.

–>Think multiple smaller gifts rather than one large gift so the child has more presents to unwrap, we know they love this!

–>Bring in your gifts all together in a large bag with your child’s tag by Friday December 12th.

–>The Kylee’s Care Kits team with drop off all gifts before Christmas!

*As a kick start to get tags off our tree, the “buy-in” for this Saturday’s 1/2 Marathon Row will be for each team to sponsor 1 child together!*
Thank you in advance for your support!
Thanksgiving Week Schedule:

–>Wednesday 11/26: Normal AM Classes, Open Gym 3:30-5:30pm

–>Thursday 11/27: No Classes- Happy Thanksgiving!

–>Friday 11/28: 9:15AM “Un-Stuffathon” (no other classes)

–>Saturday 11/29: 1/2 Marathon Row! 7am Individuals, 9am Teams of 3-5. Start putting those teams together!

–>10:30am Mobility class with Jenn

–>Sunday 11/30: Open Gym 9:15-10:15 per usual

–>Tuesday 12/2: EXP Kids Program Launch. Sign up HERE!

 

WORKOUT OF THE DAY:

STRENGTH: 

A) 4X5 Front Squats – work to a 5rm (final set should be an attempt @ at least 10-20# more than last week’s 5rm) , rest 90 sec

B) 4X10 Ring Dips ( for TT Tempo-3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) rest 90sec.

WOD: [ Ice Breaker ]

20 minute AMRAP of:

4 Wall Walks
40 Plyo Lunges (each jump=1)
400m Run

L1- WW, Plyo Lunge, 400m
L2-60sec. HS hold, Alt Lunge, 300m
L3-60sec. Plank hold, 30 Alt Lunge, 200m

TT-50′ HS Walk
50 Split Jumps (each jump = 1 rep)
500m Row

Post scores in comments below.

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