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Monday 12.19.16

18
Dec

Monday 12.19.16

Remember your dreams and fight for them. You must know what you want from life. There is just one thing that makes your dream become impossible: the fear of failure.- Paulo Coelho

January 2017, Nutrition and Fitness Challenge. Updated info Click here. sign up at the gym.

Monday , January 2, Beginner Course. click here  If you have anyone interested in this have them e-mail mramos@crossfitreformation.com 

Saturday , January 28, 2017. 10% off until Christmas for our Weight Lifting Seminar Click Here for all the details. If you are looking to improve  your olympic lifts and learn from some of the best in the industry you aren’t going to want to miss this.
Prep Work
500m Row-Moderate pace, get warmed up
2X10 Goblet squat 53/35
2X30 Pigeon stretch

A.
Every 2 min For 10 min
5 Back squat 73% 1RM

B.
12min AMRAP
12 C2B
10 OHS 115/75
8 DL 115/75
6 Box jumps (Step down)

C.
3 min cool down on bike/row
2min *Banded* Calf smash right leg/left leg

Cool Down
Mobility
Post results

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