Thursday, November 15, 2012

W-U:
Warm Up #3

S-WOD:
Deadlift
3/70%, 3/80%, 3+/90%

D-WOD:
3 Rounds
20 Alternating Pistols
20 Evil Wheels
20 Burpees

C-D:
Single Leg Flexion

The above piece of equipment not available for evil wheels? You can use this too….

A couple of reminders….. today is your last day to turn in $ for your CFJ hoodie, we are placing the order first thing tomorrow!

Also, while 9am CFKids class is going strong this Saturday (11/17), our 10am adult class will be replaced by 11am Flag Football at Stocker. Who can pass up a little pigskin??!!

Holiday schedule for next week:

Mon-Wed = normal.

Thanksgiving Thursday = Gym closed (get your Turkey Trot on).

Black Friday = 9am & 10am only.

Saturday = normal.

2 thoughts on “Thursday, November 15, 2012”

  1. Hey Amy,

    I forgot to give you my money. I can bring it tomorrow to class. I need 2 Zip Up’s (Medium and XL).

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