Announcements

• CFP will be closed Thanksgiving Day!! 
• Save the Date!  The next Family Friends Day is December 4th for all classes!

Fitness

A. 3 Sets

5 x STO (Shoulder to Overhead)

40 x Sec Calorie Row

90 Sec Rest

B.  15 Min AMRAP w/partner for Rounds

(You go I go)

1 Round:  

10 x Russian Swings

10 x Push-ups

10 x Wallballs

Performance

A. 3 Sets

5 x STO (Shoulder to Overhead)

40 x Sec Calorie Row

90 Sec Rest

B.  15 Min AMRAP w/partner for Rounds

(You go I go)

1 Round:  

10 x Russian Swings @ 2 pood/1.5 pood 

10 x Push-ups

10 x Wallballs @  20lb/14lb 

Sport 

A. 3 Sets

5 x STO (Shoulder to Overhead)

40 x Sec Calorie Row

90 Sec Rest

B.  15 Min AMRAP w/partner for Rounds

(You go I go)

1 Round:  

3 x Muscle-ups 

6 x TNG Squat Cleans @ 155lb/105lb 

9 x T2B 

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