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– Our July On-Ramp begins Tuesday July 11th @ 6pm. Tell your friends!
– From your Coaches and Charity: Thank you to our CFNH community for supporting Charity as she achieved her financial goals fundraising for veterans well before the event deadline on July 16. Check out the details HERE. Get some!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 x Ring Support
7 x Push-ups (CFGS)
10 x Air-Squats (Wall Therapy)
III. Mobility

Impact/Focus: Pause Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.

Back Squat 5-5-5-5 (33×2 Tempo)

Notes: Tempo Explanation HERE

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“Gull Wing”
Complete 3 rounds for time of
Run 400m
15 x DB Thrusters (50/35)
15 x Ring Dips

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5 thoughts on “07.10.2017”

  1. “Gull Wing” (appropriate name as it is singular, and that’s how I currently operate)
    Modified for One Wing.
    Run/30# Thrusters Rt. Arm/32 kg KB Suitcase lift Rt. Arm


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