SP and BJB, Friday Oct 2d

Gathering at Jim and Diane’s has moved to 5pm on Saturday. Meat provided ($5 at the door), please bring a side or finger foods!
LAST DAY TO SIGN UP FOR OUR NEWSLETTER IF YOU WANT TO RECEIVE OCTOBER’S!!! ENTER YOUR E-MAIL ADDRESS IN THE UPPER RIGHT CORNER.
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FIRST ORDER OF NEW SHIRTS WILL BE COMPLETE THIS WEEKDEND!!! GET YOUR ADVANCE ORDER IN…THE FIRST BATCH IS ALREADY CLOSE TO SELLING OUT. ORDER OUR NEW SHIRTS HERE!!!
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CrossFit WOD Class:

Weekly Warmup
DJM (now includes 10 squats)
3 rounds (not for time)
Inchworm (10 reps)
10 pullups
10 empty bar backsquat
Friday’s WOD:
With a ten minute limit, build to a heavy shoulder press

rest, then:
For Time:
21 Shoulder press (55/35)
21 Box Jump Burpees (24/20)
18 SP
18 BJB
15 SP
15 BJB
12 SP
12 BJB
9 SP
9 BJB
6 SP
6 BJB
3 SP
3 BJB
CrossFit Starters Class:
Skill
Assisted Ring Dips
Jump rope (or Double Under)
WOD
30 Jump Rope (15 if double unders)
5 Ring dips
25 Jump Rope
5 Ring dips
20 Jump Rope
5 Ring dips
15 Jump Rope
5 Ring Dip
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CONGRATS TO DAVE DURHAM, CFHR’S
SEPTEMBER ATHLETE OF THE MONTH!!!!
Dave has been a persistent inspiration within CFHR. His progress is incredible, his motivation
of others is constant, and his pursuit of wellness is contagious. Dave recently go his Level 1 Cert
and he has started as an Apprentice Trainer for CFHR. I remember Dave’s first evening in the
box last winter. I doubt he would have ever imagined where he’d be today. However, I am
confident he now has zero doubts about just how far he can go. Congrats Dave.
Dave will receive a $50 gift certificate to Again Faster to purchase equipment

LIVE STRONG!!

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