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Tuesday 5-3-16


Tuesday 5-3-16


400m Run
30 Box Jumps (24/20)
20 Toes to Bar
10 Power Cleans (185/135)
20 Toes to Bar
30 Box Jumps (24/20)
400m Run

For time


Strength: Front squat: 10 rounds – Every 2:30, complete:

-3x front squat @ 100% 1 RM clean. Take 10 minutes to work up to this weight before putting a clock to the working sets. Note this is a gut check, so if you start to fail, go down to 2 reps, and if you miss there, take it down to singles for the remainder of the working sets.

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Congratulations to Corey Braun, CFRC’s Member of the month. Corey’s warm heart and great attitude made the decision easy. #EAT_MORE_CHICK-FIL-A

[styledbox type=”warning” align=”center”]The Competitive Edge BootCamp classes are here! Come join Coach Joyce at 5AM, 7AM or 8AM for 45 minutes of fat burning fun!!! [/styledbox]

[styledbox type=”information” align=”center”]New morning hours:

5AM Bootcamp and Open Gym

6AM CrossFit Class

7AM Bootcamp (only)

8AM Bootcamp (only)

9AM CrossFit Class

10AM CrossFit Class


[styledbox type=”download” align=”center”]May Events:

Ab Challenge (details coming)

May 16th: Nectar Juice Bar sample station (details coming)

May 30th: Memorial Day Hero WOD, Open Gym 9AM-11AM


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