11.16.13 "Dead-man Walking"

November 15, 2013

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Our Members are Awesome!!!
 
 Fitness
 Deadman Walking
 4RFT
 10 Deadlifts (225,155)
 15 Double Unders
 20 Push ups
 30 KBS (53,35)
 35 Air Squatz
 400m run
 
 Competition
 Strength
 Bench Press 10×2
 With bands or chains
 
 Metcon
 “Holleyman”
 30 Rounds
 5 Wallballs
 3 HSPU
 1 Power Clean (225,155)
 
 
 
 ***EVENTS***
 -Lurong Challenge Ends 11/10
 -November 16th Dodge Ball for Down Syndrome @ CFD
 -Thanksgiving Day Murpho
 -Refer a Friend and You Both Receive $25 off Membership
 -Family and Friends Day 1st Saturday of Every Month $25 off Membership

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  1. Josh.O Reply

    Competition

    Metcon: 45 min cap

    25+5 (205# cleans)

    Wanted to RX it but i couldn’t get the 225 consistently

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