Flashback to last week when CFD took on their last Kickball game of the season!
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Attention: This Saturday is our annual Halloween costume WOD! Come show off your best costume at the 8:00am WOD, 9:00am Olympic Lifting, or the 10:00am WOD!
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It’s Benchmark Friday!

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Benchmark WOD

“Bulletproof Shoulders”
Side Plank Reverse Fly 20 each side
Modified Push-Up Y Hold 3 x 15 sec. each side
Scap Push-Ups 15 each side
T’s 4 x 5 reps then overload
W’s 4 x 5 reps then overload
Cuff isolation 20 reps each side

“Elizabeth”
Compare to 12/23/16
21-15-9 reps of:
Squat Clean (135/95 lb)
Ring Dips
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BULLETPROOF SHOULDERS

“Nothing in this world can take the place of persistence. Talent will not: nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not: the world is full of educated derelicts. Persistence and determination alone are omnipotent.”

~Calvin Coolidge