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9.4.12

To all our Members: GREAT JOB REMEMBERING THE TIME CHANGES!!! 🙂 
Just to remind those who haven’t seen the signs all over: Class times changed today, the new schedule is this:

Monday – Friday:
6:00AM – 7:00
7:30 – 8:30
9:00 – 10:00
10:30 – 11:30 (ON-RAMP, MWF)
3:00PM – 4:00
4:30 – 5:30
6:00 – 7:00
7:30 – 8:30 (ON-RAMP, MWF) 
Saturday:
9:00AM- 10:00
10:30 – 11:30 (Free Intro. Class)
12:00PM-1:00
 
On-Ramp is for NEW or newer members, who need to learn the strength movements, mobility, and methodology of CFW!
 

*Stayed tuned for upcoming events!!!

SWOD:
DeadLift, 5 Rep Max., Max Effort
WOD:
For Time:
500m Row
12-9-6-3 of:
Pull-Ups/ Ring Rows
Power Clean @ 50-60%
500m Row 
 
**Bonus: Tabata Planks & Supermans!
 
 

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