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Good day at Hercules


Good day at Hercules


Most of the CFD crew today at Hercules. Congrats to everyone who competed!

Monday 9/9/13
Pre workout mobility to be done before class: Free up your sticky scap 
Back squat
2@60 2@70 2@80 2@85 2@90 3×2@85%
AMRAP 7 min:
3 Pullup toes to bar
6 Pistols
30 Double unders

Great job to everyone who competed in Battle of the Sexes. Also a big thanks to everyone who came to cheer us on. Everyone did great! Big congrats to Adam who dominated the 40s category and came in 1st in EVERY workout! 1 more competition next weekend then a little break for a while

7 hormones that become out of whack with too little sleep 

Stay fit by scrolling web pages with a treadmill

Go outside!

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