Friday, 020819

Flash Back Friday

Oct 20th, 2011. Night 1 in CFF; lots of sanding

November, 2011 – Grand Opening of CFF

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Sat, 9a – a Team WOD for the books.

Join us as we celebrate and see off Justin to his new venture with the Boston Carpenters Union. An opportunity of which he has waited for quite a while to be able to pursue. . . has come around. Happy for this goal to come about, his progress and continued pursuit. While he will still be around CFF and joining us for fitness, this will be his last coached class for now. Join us for a fun morning of fitness to celebrate 8 years of great coaching and growth.

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A1. Bench Press: 3.2 cluster – :10 count between reps

A2. Barbell Row : 8-10 reps; superset with each set above

B. EMOM x 15

Minute 1: 15/12 cal bike

Minute 2: 12 c2b pull-ups

Minute 3: 9 burpee box jump overs

*modify accordingly

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