CFL 7.28.09

Dynamic Warmup

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CFL Pushup Complex

Pose Running Drills

W.O.D.

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5K TT

"Vanity makes men ridiculous, pride odious and ambition terrible."

~ Sir Richard Steele

Simple Productivity

Untie your shoes when you take them off.

400m Underwater Rock Runs

Dynamic Warmup

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Inch Worms

Bridges

Cossack

Strength and Power

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Back Squat

3 x 5

Pullups

3 x Max

50 Pushups

W.O.D

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50 Squat Thrusters (135m, 85f)

"Learn from the masses, and then teach them."

~ Mao Tse-Tung

Simple Productivity

If everyones doing it, dont.

W.O.D.

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Play a new sport or

Try a new game or

Tackle you nemesis w.o.d.

"Don't fear failure so much that you refuse to try new things. The saddest summary of a life contains three things, could have, might have, and should have."

~ Unknown

Simple Productivity

Be Decisive.

Putting off decisions or not making them cause guilt and stress.

Go with your gut and make that decision.

Dynamic Warmup

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CFL Pushup Complex

Pose Running Drills

W.O.D.

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800 Meter Run

4 Rounds

Ascending Breaks Of 1:00, 2:00: 3:00 Minutes

"You are never to old to set another goal 

or to dream another dream."

~ C.S. Lewis

Simple Productivity

Learn to say "No."

Click here to read an article on 8 essential strategies to saying "No."

Dynamic Warmup

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PVC Dislocates 

PVC Circles

PVC Good Mornings 

KB Arm Bars

KB Heavy TGU

W.O.D.

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25 KB Front Squats R/L

50 KB Swings

25 KB Squat Thrusters R/L

50 KB Swings 

1 Mile Run

"You have enemies? Good. That means you've stood up for something, sometime in your life."

~ Winston Churchill

Simple Productivity 

Pack lunches and snacks for the next day, the night before.