By December 16, 2021 No Comments
Friday, December 17


Happy Birthday Tim Laderach!
CF MVA Holiday Party!
When: Friday, December 17th from 6-8pm.
Where: @ CF MVA
What: Bring a wrapped gift that is $20 or less for a fun white elephant gift exchange!
We’ll have drinks, snacks and some fun games for the kids.

4 Inchworm
8 Bootstrapper
12 Speed skater
10 Fire hydrant
10 Superman
8 Tuck up
4 Yoga pushup
4 Deep squat complex
2 Rnds of:
6 Thruster
3 Pullup

A) Deadlift
Spend 5 minutes building to 70% of 1RM
EMOM x 7 minutes 1 Deadlift @ 70%

B) “Fran”
Thrusters (Rx-95/65, S-75/50, SII-45/35)
Pullup (Jumping pullup)
*10 minute cap. Scale to 15-12-9 or 12-9-6 on either or both movements in order to finish in under 10 minutes.
Compare to 013120 or 030620

1:00 Archer in dragon
1:00 Forward fold

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