AM WODS begin today/PM Open Gym/CF Kids/Yoga

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Wednesday December 4, 2013

AM: WODS, 5am, 6am, 7am, 9am, 10am CF Kids:  JV (6-12 years) 3:55-4:30pm                   Varsity (13-17 years) 4:30-5:30pm  PM: Open Gym 6:00-8:00pm Yoga: 8:00-9:00pm

***2 Year Anniversary/Holiday Party, this Sunday December 8, 11:00am*** ALL ARE INVITED AND WELCOME!!!

30 min Cap 300 m Row Then 3 Rounds 30 KB Snatches (Alternate hands as Needed)  53/35/25 30 Front Squats 95/65/45 30 DUs

Skill/Strength: Tabata Hollow Rocks

Warm Up: DROM 4 min 1 Burpee 2 Squat Tuck Jumps 3 Push Ups 4 Mountain Climbers 5 Jumping Jacks Then 5 min Mobility -lateral band Walks -Forearm mashout -Shoulder mob -Hip Floss

5:00 Chuck 25/65/25:06 Adrian 25/75/21:38 Anne 18/35/21:38 Debbie 20/53/15:21 Lackenbach 35/65/20:10 Melissa C 10/35/15:59 Gigi 15/35/17:16

6:00 Victor 35/65/18:20 Katie 20/65/17:30 Joanne 20/55/14:15 Erik 53/95/22:54 Derek 53/95/18:13 Dan B Rx/21:38 Vic Rx/17:04 Julie 18/55/12:33 Thea Rx+85# Front Squat/13:54 Patrick Rx/16:03

7:00 Raegan Rx/19:03 Semiko 27/65/26:22 Jenelle 18/45/19:54 Mark 25/65/26:22 Anthony Rx/20:14 Beetle 53/95/17:33

9:00 Doug 25/45/15:53 Jess D 27/65/15:48

10:00 Steve Rx/17:03 Jean 10/35/21:03 Jail 35/65/18:11 Lindsey 27/65/19:17 McGinnis Rx/21:34 John R 35/65/22:49 John C 35/65/22:22

CFB Kids, WODCoachComment