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at CFN looks like...

In September of this year, we hosted a fundraiser for UVA's Cancer Treatment facility for OG members Svend Peterson and Sally Boundurant's son. It was an amazing day, filled with fitness, support, smiles and sweat. UVA thought it was a pretty cool thing too! Their publication group wrote about what we did - check it out!

Warm Up
3 mins AB/run/row/ jump rope


Then 2 rounds
Gorilla walk down/ lizard walk back
10 hollow rocks
10 scap push ups
5 PVC OHS
5 SA DB press/side

THORACIC FLOW

A.)
OHS
5 reps x 5 sets, building in weight, rest 2 minutes between sets

B.)
RFESS @ 3010

8 reps/leg x 4 sets, rest :90 between legs


WOD
3 rounds for time
10 WB (20/14)
15 KBS (24/16 kg)
30 DU



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