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Friday 12/1/17

Mobility: Shoulders/Hips Skill: None Strength: None Metcon:   Optional Core: 10,9,8,…1 V-Ups Hollow Rocks Double Crunches Situps

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Wednesday 11/29/17

Mobility: Hamstring/Glutes Skill: None Strength:  Metcon:   Optional Core: 40 unbroken straight leg raises 2 minutes max bicycle crunches 40 situps

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Tuesday 11/28/17

Mobility: Shoulders Skill: None Strength:  Metcon:   Level 1:  400M Row 21 Wall Balls (10#/8#) (10’/9′) 15 Deadlifts (145#/95#) 12 Jumping pull ups   Level 2: 400M Row 21 Wall Balls [...]

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Monday 11/27/17

Mobility: Shoulders Skill: None Strength:  Metcon:   Optional Core: AMRAP 4 minutes 20 situps 15 bicycle crunches (l+r =1 rep) 10 hollow rocks 5 pushups (clapping advanced, regular intermediate)

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Sunday 11/26/17

Mobility: Hips Skill:  Three sets of: Front Squats x 6-8 reps @ 3011 Rest 60 seconds Strict Pull-Ups x 6-8 reps @ 2110 Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds [...]

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Saturday 11/25/17

Mobility: Hamstrings/Glutes Skill: None Strength:  Metcon:   Optional Core: 3 rounds 15 Toes to bar 15 Hollow rocks 15 sit ups

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Thursday 11/23/17

Happy Thanksgiving Here at CFP, we are all so thankful for all of you. Without the community of great athletes and incredible people we would not be here. Thank you to all of you. Get the work in [...]

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Wednesday 11/22/17

Mobility: Hips Skill: None Strength:  Metcon:   Optional Core: 30 reps crunches 30 reps leg levers 30 reps v-ups 30 reps 4 count flutter kicks 30 reps sit ups 60 reps bicycles

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