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CF UPCOUNTRY CHRISTMAS PARTY SET FOR 12/21!

CHRISTMAS CAMILLE SAYS THIS IS AN EVENT YOU WON’T WANT TO MISS

WHO: CF Upcountry current and former athletes and family (due to decorations and adult-themed games, no keiki please)
WHERE: At the box
WHEN: 6 p.m. Friday, Dec. 21
COST: Free
FOOD: Main dishes catered; please bring side, appetizer or dessert
GAME: To participate in notorious CF Upcountry white elephant gift exchange, bring wrapped gift, serious or gag, in price range of $15-$20.
PLAN: We would love your help planning! Please email organizer and CF Upcountry athlete Blair at blairhavron@gmail.com to participate. Volunteers may be eligible for a special edition CF Upcountry shirt!

Saturday, Nov. 17, 2018

Visitors Alyssa and Emily getting their training in during vacation.

111718 WOD

A. Warm-up: Coach’s choice

B. In teams of two complete the following:

600 Meter Overhead Carry (45/25 plate) (use 100 meter increments)

60 Power Cleans (115/75)

60 v-ups

60 Russian kettlebell swing (53/35)

You may partition reps anyway

600 Meter Overhead Carry (45/25 plate) (use 100 meter increments)

During carry, you must perform 3 burpees each every time you switch the partner carrying the load.

>>Modifications will be given

 

Friday, Nov. 16, 2018

Coach John with a heavy Turkish get-up from the 8:00 AM class

111618 WOD

A. Warm-up: Coach’s choice

B. Deadlift (month 2, week 3)

Every 2:00

40% x 5

50% x 5

60% x 3

Working sets: Every 2:30

75% x 5

85% x 3

95% x 1+

C. For time:

1K row

50 single-arm alternating DB snatches (50/35)

30 handstand push-ups

>>Modifications will be given

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