Free Time

 

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Some of us get to enjoy a 3-Day weekend. If you’re one of the lucky ones, what will you do with the extra day off (other than come to CFW)?

Veteran’s Day is this Monday. CFW will be open for our NEW holiday hours: 9AM, 10AM, 4:30PM, & 5:30PM.

TODAY: SUN, NOV 10, 2013

10AM SKILL: OVERHEAD SQUAT

  • FIND 1 REP MAX OVERHEAD SQUAT
  • 2 SETS OF 3 REPS @ 90% OF 1 REP MAX
  • GROUP CORE WORK

11AM – “NANCY”

5 ROUNDS FOR TIME

  • RUN 400 METERS
  • 15 OVERHEAD SQUATS 95#/65#
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