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MONDAY – 12.6.2015

6
Dec

MONDAY – 12.6.2015

Congratulations Mitt for winning first place in the 200# and under at the PHP Lift Off.
His Oly total was 480 Pounds.
220 Pound Snatch
275 Pound Clean & Jerk

SKILL WARM UP
Split Jerk & Squat Clean
PVC
Barbell
Men + 15# Each Side
Women + 10# Each Side

STRENGTH
Split Jerk
5 Min EMOM
2 @ 75% of 1RM

3 Min Rest

5 Min EMOM
1 @ 85% of 1RM

WOD
15 Min AMRAP
10 Pull Ups
6 Squat Cleans 165/115#
200 M Run

L2
135/95#

L3
115/75/Scaled#

CFV! WHAT IS GOING ON!!!! I hope everyone had a great weekend and got some well deserved rest. Get ready to get down the CFV Christmas Bash is this weekend the 12th. This year we are holding it at the box and doors will open at 8:00 PM.

Here is the link to the FB page with all the details and how to help out with bringing stuff if you want.
CFV Christmas Party Facebook Page

Bring your spouse or a friend or two with you, it is going to be a great time.

Now let’s get down to business, the coaches at CFV are here to coach you and to help you.That is one of the main differences between a Box and a gym you have a coach there ready and willing to help every class.  So please listen when we are coaching, and explaining the WOD. Everyone needs practice with technique when its come to any kind of lifting. So warm up with the group and be a part of the community and work on fine tuning your lifts.

Kill it at the box this week, the weather is suppose to be great so it’s cold, dark, and rainy excuse won’t work this week. 🙂

PH

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