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10/24-10/30/16

Class: 5:30am, 6:30am, 8:30am (MWF), 12:30pm, 4:30pm, 5:30pm, 6:30pm

Sponsorship Opportunity for TOTH 2016: If you or any local business you know might be interested in sponsoring our event, email me: crossfitfayetteville@gmail.com Each sponsor will get their logo on all event shirts, our website and printed materials!

Thunder on the Hill 2016 11/19/16 at 8:30am Is a 2-person event, with 4 divisions: M/M RX & Scaled, F/F Rx & Scaled. Early bird pricing is now-11/3. We will need athletes to compete but we will need Volunteers to help make this event AMAZING! Please register for either here.

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Josh Fohner, a 4.5 year CFF member, was biking to the gym (in CO) and was hit by a jeep. He is currently going through multiple surgeries and is not responsive. Read more of his story here:ALLINFORJOSH Please be praying for him, his family and his medical team as they have a long road ahead of them.

New Cycle: We are gearing up for the 2017 CrossFit Games Open Season (which usually happens late February and runs through March). Our programming will be tailored to help each athlete prepare for this! This 4 week cycle will be a transition phase into the Open season training. Be prepared for the unexpected!

10/24/16

1. 3 x 8 HBBS, same weight across

-no missed reps

-20min to ramp and complete

2. Open 15. 4

Complete as many reps as possible in 8min:

3 HSPU

3 Squat Cleans (185/125)

6 HSPU

3 Squat Cleans (185/125)

9 HSPU

3 Squat Cleans (185/125)

12 HSPU

6 Squat Cleans (185/125)

15 HSPU

6 Squat Cleans (185/125)

18 HSPU

6 Squat Cleans (185/125)

21 HSPU

9 Squat Cleans (185/125)

Etc.

SCALED:

AMRAP 8min:

10 PP (95/65)

10 Squat Cleans (115/75)

Who do you inspire by living a healthy lifestyle?

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10/25/16

1. 5 x 1 Squat Snatch + 2 PS

-HAP

-25min for Burgener and to ramp and complete

2. AMRAP 12min:

50 SDLHP (45)*

100 Double Unders / 100 Singles

*If you drop the barbell instead of setting it down, immediate 10 Burpee penalty

3a. 3 x 5 Strict Pull Ups, HAP

-goal is a weight that only allows for 5 UB reps

3b. 3 x 5 Strict Ring Dips, HAP

-goal is a weight that only allows for 5 UB reps

-remaining time in class to complete

Who else finds others in the gym that enjoy this program/torture? Tag in on Facebook #crossfitfayetteville

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10/26/16

1a. 3 x 12 GHD Sit Ups

-if you have never performed these before, a coach must be with you and scale you…DO NOT DO 12 full ROM reps if you didn’t do last week/you are new to CF

1b. 3 x 12 Bent Knee Good Mornings, medium weight

2a. 2 x 45s V-Up Hold (boat pose)

-accumulate 45s as quickly as possible if you aren’t able to hold a solid 45s

2b. 2 x 20 Overhead Lunges (plate)

-stationary, same weight across

-20min to complete both supersets (1a, 1b & 2a, 2b)

3. 2 RFTO:

800m Run / flat 800m Run

50 Thrusters (45) / 30 Thrusters (35)

30 Pull Ups / 30 Ring Rows

-22min cap

Evolve Paleo Chef: Order Fridays by 10am and enter Code: CFFAY You will get 5% off your order and have your food delivered to CFF for free on Mondays by 8:45am! Make sure to enter the code, select lowell and gym delivery. You can order a full week’s worth or just a few meals. Whatever fits you best! www.evolvepaleochef.com

partnership pack 2

10/27/16

1. 5 x 3 HBBS, HAP

-25min to ramp and complete

2. 27-21-15 reps for time of:

HBBS (155/105) / (95/65)

HSPU / Pike Push Ups

-pull from the ground

-cap: 13min

3. Mobility for at least 10min

-focus on shoulders and quads

Happy Birthday Burpee Day LaDawna!!!

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10/28/16

1. Mobility work, 10min

-Focus on posterior chain: foam roll, hamstring pull downs, JJ stretch, Superfrog, supine hamstring stretch, etc.

2. 3*-6*-9*-12*-15*-12*-9*-6*-3*

Burpees

Power Snatch (95/65)

K2E / HKR

*200m run after each set is completed

-Scaled: 9*-12*-15*-12*-9*

-no cap 🙂

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10/29/16

Open Gym 8-10:00am

Utilize this time. Yes sleeping in seems nice, but you all know you just toss around and don’t actually sleep. So, get in here and do great things before the rest of your weekend.

9:00am WOD

This can be a team WOD or individual WOD. You won’t know until you get here.

If you run out of pumpkin ideas…

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10/30/16

Rest Day. Prep Day.

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