January 13th, 2015

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Introducing Beautiful Baby Senna

Congratulations to Proud parents Tom and Lauren on the birth of their baby daughter Senna. Both Tom and Lauren are part of the 5:45 am crew. They are two of our most consistent CFK Family members and during her pregnancy Lauren  came in and worked out on average  5 x/wk .  She even had one of the highest attendance records in December. Amazing!!! Enjoy every precious moment guys 🙂

Today’s WOD

Power Cleans x 4-5 reps, every 2 min x 4-5 sets

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Bench press x 4-5 reps, every 2 min x 4-5 sets

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5 Rds for time:

10 Ring dips

10 SDHP @ 75/55

Rest 1:1 b/t sets

Coaches Tips: add some weight to the lifts. For the metcon, if it takes you 45 sec, rest 45, then repeat for 5 total rds.

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