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11.28.16 Monday

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It’s that time of year again CF7C Family. This year we are gonna kick it up a notch! We would like to announce our Christmas Throwdown and Gym family dinner. This year we will start the day off with a in-house family throwdown. That same evening we will come back together for a potluck style dinner party in which we encourage our members to dress their best! This will be an amazing get together before the holidays! After the team throw down, the gym will be turned into a Christmas themed dining area where we can sit down as a community and enjoy each other’s company as well as enjoy some amazing food. We will have a potluck dish sign up, team sign-up, and volunteer signup posted. We will also be doing a t-shirt for the throwdown. We encourage all to attend! More information to come.

Throwdown will begin at 9am
Dinner/Potluck will begin at 6pm



10RM Back Squat

*This weeks 10 rep max (RM) is not paused. We are doing normal reps



12 min (amrap)
11 Power Cleans (135/95)
26 Hand Release Pushups
70 Double Unders
*scaled athletes will do 140 single jump ropes