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Group PVC Snatch
31heroes photo
CF Kids
Gr Farmers Carry
Caitlin Tire Flip
30
Oct

Friday

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Cash In or Out
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Coach’s Choice
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Leaky Faucet
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In Teams of 2:
Row 500 Cal
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Every 50 Cal complete 10 Burpees over Rower
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No 6:30p Class tonight!!
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29
Oct

Thursday

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Cash In
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EMOM-10
:30 Handstand Hold
:45 Ninja Roll ups
odd/even
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Overhead Squat
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Work up to a Heavy Single
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3 x 5
@ 75-80% Heavy Single
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Florian Halloween Party 
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When: This Saturday – doors @ 7p
Where: The O.C.C.  – 171 Nahatan St
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28
Oct

Wednesday

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Cindy
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AMRAP-20
5 Pull ups
10 Push ups
15 Airsquats
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L2   Banded Pull ups
L3   Ring Rows,  Modified Push ups,  Squats to Med Ball
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27
Oct

Tuesday

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Bear Complex
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Establish a moderate complex
7 evolutions = 1 Bear Complex
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1 Evolution consist of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Rack Jerk
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Annie
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50-40-30-20-10
Double-unders
Abmat Sit-ups
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L2   Singles x2
L3   Singles
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26
Oct

Monday

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Front Squat
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1×5 @ 80%
1×5 @ 85%
1×3 @ 90%
1×2 @ 92.5%
1×2 @ 97.5%
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Pause squats
2×3 @ 65%
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slow descent, 3 mississippi pause, explode up
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L2   Minus 10%
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A lil to the left
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AMRAP-12
In Teams of 2: 1 works / 1 rest
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10 KBS 70/53
10 KB SDLHP
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L2   53/35
L3   35/26
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