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– 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. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

For Time
100 x Pull-Ups
100 x Push-Ups
100 x Sit-Ups
100 x Air Squats

Notes: Complete all reps of each exercise before moving to the next.

Post times to comments.

“Finding Fire”


3 thoughts on “07.12.2017”

  1. Angie: 53:37 Rx PR

    Major hold up was tearing beneath my grips on the pull-ups about halfway through the reps. Many thanks to Samy, Ashley and Daniel for seeing that one through with me ?


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