November 2017


Front Squat with a 5 Second Pause directly into 2 more front squats.
6 Sets
(Same weight across, should be 80-90% of 2 RM Squat clean)


11 minute EMOM
Shuttle Run
7 Goblet Squats
Shuttle Run
Max KB Swings
Fitness: 35/26
Performance: 53/35
Open: 70/53
GYM NEWS: CFHE This Friday there will be no 5:30 or 6:30 pm class.  We are having our first community event- “Grace + 1”  It starts at 5:30 pm on Friday.  We will take 20 minutes to find a 1 RM Clean and Jerk then hit Grace. After we are done we will grab drinks and dinner. (Local spot TBD).  Spread the WORD.
Even though the weather changes we still enjoy running