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Friday, 5-8-2015

7
May

Friday, 5-8-2015

Still not using the free CF Whiteboard option on our site to track your workouts??  Well Coach Mike just showed me yesterday that the CF Whiteboard has a Free Ap!!  I should have known this and told ya’ll sooner…oops =) thanks Mike.  Please download and use it.  This is a FREEEEE option (that ACF pays for) for you to track your personal progress.  The ap is pretty fancy too.  Here’s a few screen shots…
 

 
Oh and Jackie was soooooooooooo excited about her results on Wednesday that she posted them FOUR times….or maybe she came in for four workouts.  Either way pretty cool thanks for using the Whiteboard, Jackie =)
 
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Workout of the Day
This is the final test of the week.  Great work so far everyone.  One.More.Rep.
 
Snatch – Find your 1 rep max.
*15min to practice and find your best 1RM for the day
 
 
then,
 
 
Three Rounds For Time:
60 Air Squats
30 Box Jump Overs 24″/20″
15 Power Snatches 95/65
5 Muscle-ups (Sub 5 Strict Pull-ups)
 
Post your scores to the Whiteboard.
 
 

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