May 16 2014

Our next Nutrition and Training Seminar is Saturday, May 25th at 9 am. CFW Paleo Brekky afterwards at Columbus Coffee on Pioneer and Catherine sts. Non members welcome so bring a friend!


Back squat: beginner 3×5

int             5×5

Bench Press: beg 3×5

int 5×1


2 Clusters (squat clan thruster 50/35)

15 double unders

EMOM 10 minutes



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