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Due to the unexpected closing of evening classes tomorrow I will be running a class at 4:30pm for anyone that can make it. Please note that this will only be for tomorrow December 11th. Remember we also have a 5:20am class with openings and noon for those of you that do not get off work until after [...] Karl will be completing 45 of these after some heavy deadlifts on Saturday! Our apologies for the late notice, but CFA will be closed for the following classes: Friday December 11th: 5:30pm, 6:30pm High Flight Gymnastics will be holding their bi-annual Follies event Friday night. CFA’s will be taking seven participants [...] Strength/Skill Work Turkish Get-up: Find a 5, 3, or 1 rep max per side. WOD 12-9-6-3-6-9-12 3-6-9-12-9-6-3 Push-press Chest-to-bar pull-ups For time. Use ~70% of your 5RM push-press not to exceed 135/95lbs. Just to clarify the top line of reps refers to the push-press while the bottom line refers to pull-ups. Alternate between the [...] |
 
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