CFC WOD
“Karen”
“Jackie”
“Christine”
“BFT”
“JT”
Pick two or maybe just one.
20 minute rest between workouts.
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Shannon getting ready for App. State soccer.

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Monday, Wednesday and Friday only.
6am,  9am-12pm, 4pm-7pm.
Closed Tuesday and Thursday
Weekend as usual.

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HQ WOD
Run 10 K
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CFC WOD
1000m Row

50 Kettlebell swing
50 Back extentions

750m Row

40 Kettlebell swings
40 Back extension

500m Row

30 Kettlebell swing
30 Back extension

250m Row

20 Kettlebell swing
20 Back extentions

150m Row

10 Kettlebll swings
10 Back extension

Nick and Kendall performing the jump pull-up.

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Monday, Wednesday and Friday only.
6am,  9am-12pm, 4pm-7pm.
Closed Tuesday and Thursday
Weekend as usual.

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