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Saturday May 7 2016

@ Michael Dill Photography

@ Michael Dill Photography


*CFH Night Out at Trenton Thunder: May 19, 7pm. Please see Lindsay Nosari for more information.

*Next Benchmark Tuesday: May 10th: “Grace” 



“Fight Gone Bad!” 

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


*Check back to 1/14/15 for Fight Gone Bad score.

*Maximize spacing in gym if possible. 

Ex: Teams of 2- 1 WB, 2 Bars, 1 Box, 1 Rower.




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