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Friday November 5, 2010

This weekend we have Brian Lee competing @ CFNE in "The Beast of the East."  

Move Weights and Have Fun!

Also this Saturday, Shirley will be competing @ Ironman Flordia. You can track her live (type in her bib #2597) @ http://ironman.com/#axzz14JwLj6Hz 

Quality Nutrition and Hydration over 140.6 = smiles

 

Fill in the blank in comments:

This promo ____________________

Strength:

Bench 1-1-1 @ 85%-90%-93% of max

WOD: 10RFT

6 Plate Burpees 45/25

Grass Dash 

Saturday November 6, 2010

WOD: 3x w/2min Rest

400m Run

25 Pull-ups

50 Push-ups

75 Squats

200m Run

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