Bring a friend raffle prizes:

Nathan you have won a 1 hour sports massage!!! Pick up your gift certificate at CFSWP!

Laura P you won a box of fruit punch spark and 1 coconut RX bar!

AND

We choose 3 names from the raffle to win 1 week free.

Laura Peacock friend. Zip, Tim Dooher friend Jen and looks like Nathan Anderson friend Steven!!! Woot. You ALL won a 1 week pass here at cfswp!

Contact Shannon@cfswp.com to get stared! Expires in 30 days from today!

Congrats guys!!!

 

12/17

WarmUp
Row 500m
3 Rounds
6 HPC
6 FrontSquat
6 Press
1) EMOM10 1 PowerClean + 1 SquatClean + 1 Jerk
2) 15-12-9
Thruster 95/65#
PullUp
Cool
Group

 

12/18

WarmUp
Row 500m
3 Rounds
3 StrictPullUp
6 PushUp
9 WallSquat
1) BackSquat
Set 1 70% x 3 reps
Set 2 80% x 3 reps
Set 3 90% x 3+ reps
** Based off 90% of 1rm
2) 6 Rounds ForTime
10 Burpee
10 TTB
Cool
Group

 

 

 

 

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