Lucky Number? Monday, Nov 2d

THIS JUST IN….NICOLE PASSED HER LEVEL 2 CERT!!!

Weekly Warmup:
Right Side of Warmup Board

Monday WOD:
AMRAP 13 min
8 Thruster (105/75)
30 Double Unders (120 singles)

TAKEOFF WOD
7 Rounds for time
30 jump rope (or 10 double unders)
7 Pushups
5 DB/KB Swings

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Today is the long awaited return of a CFHR Athlete, a dear friend, the wife of Bryan and a true hero (yep…all the same person). Jessica B. returns to VA after bravely serving our nation as an Explosive Ordinance Disposal technician in the hottest spots in Afghanistan for over 6 months. Standby for a welcome back party (and WOD of course) in the near future.
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Biggest Loser Update:
We now have 9 scans turned in and we’re still 100%: All have lost fat (pounds of fat) and gained muscle (pounds of muscle)
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Food Tip:
In a ziplock, mix 100% raw organic cocoa nibs with 100% organic gogi berries. This is a great addition to any snack for a bit of sweetness. Keep in mind that if you drink 4 diet cokes per hour this will not seem quite so sweet to you. It has an aftertaste like red wine and chocolate. You can get both at the Vitamin Shoppe on Jefferson Ave.
LIVE STRONG!!!

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