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Friday, 9-19-2014

18
Sep

Friday, 9-19-2014

Good luck to our recent B-day boy, B-RAD, as he competes in the FRCF Master’s Championships this weekend in the SIXTY PLUS age category – how cool is that?!?!  Thanks for inspiring us all Brad!  Pete may also be competing but will be a game-time decision.
Brad’s heat times for Saturday are: 9:40am, 12:20pm, 3:40pm. 
 www.frontrangecrossfit.com
 
 
 Workout of the Day
Back Squat
1×8 65%
1×6 70%
1×6 80%
1×3 90%
1×2 95%
 
then,
 
Three sets of the following:
*Not for time, alternating movements, minimal rest, get outside!
3 x 10 (5 per leg) Front Rack Walking Barbell Lunge (Advanced: OverHead BB Lunges)
3 x 25m Prowler Push
3 x  60sec Tire Sledgehammer hits…..try out the new THOR hammer =)
 
Post your scores to the Whiteboard.
 
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Flash-Back-Friday to Summer 2011 with B-RAD.

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