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Wednesday 11.12.14

11
Nov

Wednesday 11.12.14

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)

For an EXACT list of items needed for our upcoming party, please visit www.BirthdayWishes.org and click on the Leominster Party on 11/18.  You can also learn more about volunteering on this site.

Thanks!

CF EXP November Calendar of Events:

WORKOUT OF THE DAY:

STRENGTH:

1) 5X3 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible, 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: [ Paddle Board ]

5 rounds for total working time of:

Run 400m (all out)
25 Push-ups

Rest 1:00 between rounds.

L1- 400m (sub 2 min), 25 Push-ups (sub 2 min)
L2- 300m, Knee Push-ups
L3-200mDB Chest Press
TT- 5 rounds of 500m row (all out), 75′ HS walk, rest 1 min

Post scores in comments below.

 

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