Wednesday, October 10, 2012

Reminder– CFJ Members BBQ is this Friday night at 5:30pm (5:30pm/6:30pm classes are cancelled). Bring a side or drink to share. Don’t ya’ wanna know what we’re brewing up??…..

W-U:
10min Coach Choice
S-WOD:
Plank 3×1 min
Seated Plate Twist 3×15
D-WOD:
10,9,8,7…..1 reps for time of-
Box Jump (24″/20″)
RDL (135#/95#)
Push Ups
*Competitors do clapping push ups and use 30″/24″ box.
C-D:
Band Hip Capsule Ext Rot (2min each)
Chelsea Nason
HAPPY BIRTHDAY CHELSEA!!

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