1 rd every 4 min
Friday, November 22nd, 2019
SWOD:
1RM- Thruster
METCON:
4 Rounds
Perform 1 Round as Fast as Possible every 4 Min:
30 Air Squats
Run 200 Meters
20 Hang Power Cleans 115/75
*SCORE=slowest Round
UPDATES/EVENTS:
Holiday Hours Next Week:
Mon & Tues- Normal hours
Wednesday: AM hours only.
Thursday: Closed (Meet us at the Turkey Trot)
Friday: AM hours + 4pm only.
Saturday: Regular hours
Sat. Dec 7th @ 6pm: CF Holiday Party
Updates will be posted at the gym for sign up sheets and what to bring. Come dressed in your “Christmas Crazies” not necessarily a ugly sweater but come decked out in some Christmas Spirit!!!
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