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FIRED UP AFTER A GREAT MONDAY/LOTS OF "FRAN" PRs!

NEWS:

Friday, December 12th: 6pm Class Canceled

Saturday, December 13th: St. Jude Fundraiser with GNC. Please see Lindsay Nosari with any questions.

Christmas Party: December 13th from 7pm-11pm

Open Gym: December 14th cancelled!

Olympic Lifting Class on Monday’s will resume in 2015.

WOD:

A) Sumo Deadlift: Heavy Single

-Refer back to 11/22 for your 3 rep max

B) Conventional Deadlift: Max Reps in 1 set @70% of A

C) Tabata x 4 rounds: :20 Plank, :10 Superman

D) Tabata x 4 rounds: :20 Birddog, :10 Rest

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