15 September 2014

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REMINDER:  This Sunday at 3 p.m., I will be hosting our annual CFL/CFK Ladies Clothing exchange at my house.  The ladies of CFL/CFK are invited to bring over any gently used clothing they would like to part with at the exchange.  Everyone will have the opportunity to shop and grab what they like.  In addition, we will have Alice M. hosting a Stella and Dot soiree and Shannon Q. hosting a Rodan and Fields Party.   Any clothing not grabbed will then be donated.    Please RSVP via the Evite that was sent out, if you did not receive it, please let me know and I will get it to you!

 

STRENGTH: 

Deadlift Hold 5 x 5 seconds

Deadlift

5/3/3/1+ @ 75/80/80/90%

 

WOD:  

5 RFT (A: 6; S: 4):

  • 20 DB Snatch (A:  65-60/45; Rx:  45/25: S:  35/20)
  • 10 DB Squat Thrusts
  • 5 DB Squat Cleans
  • 100m Run

Time Cap:  18 Minutes

 

CORE:  

50 Plank Down and Ups