11/22/16: Back Squats and Burpees

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Holiday Week Schedule:

Monday and Tuesday: Normal Schedule

Wednesday: No 6:30pm Class

Thursday: Closed

Friday: 10am Class Only

Saturday and Sunday: Normal

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UPCOMING EVENTS!

Saturday, December 3 @ 8:00am:  MisFit Toys Throwdown

JUDGES and VOLUNTEERS REGISTRATION FOR MISFIT TOYS

Monday, January 9th: CFR Open Kicks Off

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WOD:

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Boot Camp:

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A1) Bulgarian Split Squat- 40/30/20/10

A2.) Goblet Squat- 40/30/20/10- 16/12kg

150 Burpees for time- jump to 8'' target

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.) Back Squat- find 5 Rep max, rest 3, 95% x5, rest 3, 90% x5

B.) 150 Burpees for time- jump to 8'' target

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.) Back Squat- find 5 Rep max, rest 3, 95% x5, rest 3, 90% x5

B.) 150 Burpees for time- jump to 8'' target

Post results to SugarWOD!

Optional: EWOD/CoreWOD