Are you Ready to Roll? Tuesday November 30

Kelly fights to keep knees in line with, or outside his toes and a structured midline while supporting the load of an odd object.

As we get busier, please remember that OVERFLOW PARKING BEFORE 9:00 AM AND AFTER 5:45 PM IS NEXT DOOR AT DOMINION FLOORS.  DO NOT PARK IN ANY OF THEIR SERVICE VEHICLE SPOTS OR IN THE LOADING DOCK AREA.  DO NOT PARK THERE BETWEEN 9am AND 5:45pm.

CFHR NUTRITION 101 Episode 2.  Once again, way over the time limit, but there isn’t a straight forward answer to this one…and I talk a lot.  Get your questions in!




Group Warmup
Grab a partner..your team has 3:00 to get 200 double unders or 600 singles.  Only one of you can work at a time and must split the work.  (1 person is only allowed to do 100 DU or 300 singles). 
**If your team fails to reach the goal, you owe 25 burpees each.
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WOD
8 sets: 
row 22 secs 100%
rest 2 mins´╗┐
*Set rower to count down from 22 secs so it freezes the calories.  Do not let the calories roll over (in other words, reset the screen each set)
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 Next Monday, Dec 6th, Ribeiro Jiu Jitsu Hampton Roads opens for classes!


Ben is offering incredible discounts for CFHR members, LEO, Fire and Mil.  His $200 starter package gets you a gi, Saul Ribeiro’s Book, “Jiu-Jitsu University,” an Association Patch and an entire month of unlimited training.  That’s an incredible offer for getting started.  Checkout his website for more details and to contact Ben about starting.
Here’s the initial class schedule:

MONDAYs
6PM-6:40PM YOUTH BJJ
7PM-8PM ADULT BJJ
8PM-9PM OPEN MAT
TUESDAY 
12PM-1PM ADULT BJJ
1PM-2PM OPEN MAT
6PM-6:40PM INTRODUCTORY BJJ(APPOINTMENT ONLY)
7PM-8PM ADULT BJJ
8PM-9PM OPEN MAT
WEDNESDAY 
6PM-6:40PM YOUTH BJJ
7PM-8PM ADULT BJJ
8PM-9PM OPEN MAT
THURSDAY
  12PM-1PM ADULT BJJ
1PM-2PM OPEN MAT
7PM-8PM ADULT BJJ
8PM-9PM OPEN MAT
FRIDAY 
6PM-6:40PM YOUTH BJJ
SATURDAY 
SCHEDULED PRIVATES
SUNDAY 
CLOSED


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