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Weekly Announcements:
- Murph – Saturday @ 9am – BBQ to follow!
- Don’t forget our Summer Specialty Class Offerings. Especially all you 9am people who love to swing on rings…
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Mindset:
“These acts of mass murder were intended to frighten our nation into chaos and retreat.But they have failed; our country is strong.”
–George W. Bush
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Nutrition:
Fill up when you eat. – Some diets have you eating up to six meals a day, grazing on low-calorie or low-fat fare. But at CFG we want you to eat like you’re supposed to, until you feel full and satisfied. Don’t consider it a meal until you get your fill.
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Movement:
A. MWOD:
Partner thoracic spine + foam roller
B. Weightlifting:
12-15min to work up to 75% of 1RM Snatch and perform THREE singles of this complex:
Hang Power Snatch + 2 Overhead Squats
*One “single” is comprised of all three movements. Deadlift bar, hang power snatch, overhead squat, overhead squat, drop.
C. Metcon:
5min AMRAP:
20 Double Unders
15 Overhead Squats (75/55)
10 Bar-Facing Burpees
-rest 1min-
3min AMRAP of same movements
-rest 1min-
1min AMRAP of same movements
*Double Under scale = Single Unders (same amount)
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Post WOD Recovery:
Calf stretch – 2min each side
Couch stretch – 2min each side
