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Wednesday…11/30/16

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Last day of November! Couple reminders:

  1. Holiday Toy Drive – want burpee immunity? Bring in a toy! Read more deets here: Toy Drive
  2. CFG 5-Year Anniversary Party – Saturday, December 10th from 10a-1p – Food and Bounce Houses…even for the adults. Please RSVP here!
  3. We started a podcast called ‘The Art of Coaching!’ We’ve already released two episodes, and the most recent one was quite timely as we just started a new training cycle, the topic of this one is the programming behind our ‘Health’ and ‘Fitness’ tracks. Give them a listen via the ‘podcast’ app on your iPhone OR use the soundcloud app – all you gotta do in both cases is search ‘The Art of Coaching.’

 
A. Skill:
Strict HSPU –
Health Progression: Box Push Ups, Walk Walks, Kick up to wall, Plates
Fitness: Max effort strict HSPU or max deficit strict HSPU
 
B. MWOD:
LAX Ball + Scapula
 
C. WOD:
Health – 15 min AMRAP
5 HSPU
10 Hang Power Clean (95/65)
200 m run
(scale = plates or box PU)
Fitness – 15 min AMRAP
5 HSPU (kipping is ok)
10 Hang Power Clean (125/95); teen (95/65)
200 m run
 
D. Post-WOD Recovery:
Foam roll upper back

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