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Thursday 12-31-09: NO 6:30 pm Class!

Strength

Squat Cleans
5×5

http://media.crossfit.com/cf-video/CleanCatchHeight.wmv

Mike S. hitting 335 for 3 reps on his last set yesterday

WOD:

7 minutes AMRAP
7 Air squats
7 Burpee box jumps

Endurance: Rest

Upcoming Dates:

  1. Dec 31 NO 6:30 pm WOD
  2. Jan 1 Chilly Chili Run (see Hitek link For details), ECC 2:00 pm WOD
  3. Cycle Dates: Jan Sat 2, Sun 10, Sat 16, Sun 24, Jan Sat 30. Must have bike and bike trainer $10 for the month or $5 per.
  4. Monday Jan 4th: Foundation Concepts Course starts for new members   M -w- F @ 530
  5. Sat Jan 9th: CFM Grand Opening Charity Event (see CFM link for details)
  6. Sunday Jan 10th: Meeting, photos and Assessment WOD for 60 Day Fit Challenge
  7. Individual training option is also now available to allow members to be coached in a 1 to 1 setting.  Technique, Sports-Specific, Nutrition, Endurance programming exc. (see Concept Course and Coaching link for details)

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