10/23/14: Thursday

Strength: 7/13’s Squat Cycle Week 2 Day 2

Please Download and Enter your 1RM Front Squat to find your Percentages before you come to class. Thank you

7-13s 10 week Squat Cycle

WOD: 10 Minute AMRAP

50 – DU’s
40 – Deadlifts (105/65)
30 – Hang Power Cleans (105/65)
20 – Thrusters (105/65)
10 – Snatches (105/65)

*Iron Curtain WOD #3

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10/20/14: Monday

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Congrats to Lori for taking the top podium spot at the Festivus Games this weekend. Way to represent CFTC.

Strength: 7/13’s Squat Cycle Week 2 Day 1

Please Download and Enter your 1RM Front Squat to find your Percentages before you come to class. Thank you

7-13s 10 week Squat Cycle

WOD: 9 Minute AMRAP

7 – Thrusters (75/65)
7 – Pull Ups
7 – Burpees

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Congrats to all Murk athletes for doing their first competition!!!

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