NOV.11.16

Thank you to all veterans who served our country. We are all so grateful for your service. !!

TODAY is Veterans Day WOD  & Relay For Life YOGA&WINE (6-8pm)!!!

CF class schedule:8:30am/9:30 Masters/3:00pm Open gym/ 4:30pm: ONLY!!

Veteran Day WOD:

Choose a HERO: 1 ,2 or 3

1)  “ABBATE”

1 Mile Run

21 C&J (155/105)

800m Run

21 C&J

1 Mile Run

—-

2) “Hansen

5 rounds for time

30x KB Swings (70/44)
30x Burpees
30x Sit Ups.

3)  DT

For time.

Five rounds of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

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