Monday 9.16.13

Attention CFN!!!!

Please sign up for classes starting yesterday. We have 20 new athletes who just finished OnRamp and are eager to get started. If you don’t sign up for class you are risking a chance of not being able to participate in class and having to wait till the next session. 

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Awesome Job to coach Michele, Jessica C, Raff B, and Matt H who competed and the East Coast Championship this past weekend. You guys did an amazing job. 

mel

If you can’t make it here doesn’t mean you can’t WOD. No excuses for Mel.

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AGAIN!!!!

Please sign up for classes starting yesterday. We have 20 new athletes who just finished OnRamp and are eager to get started. If you don’t sign up for class you are risking a chance of not being able to participate in class and having to wait till the next session. 

1. Snatch

15 min cap

Heavy single

2.  Amrap 8

15 kbs@53/35

15 Box jumps@24/20

3. Cash out

50 wall balls

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