Cane

Cane

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Strength
Front Squat
find a heavy 3 rep set

Met Con
“Flight Simulator” (mini version)
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

The rope must come to a complete stop between sets. The set must be unbroken before moving on

Our CrossFit Lumberton Family Holiday Good Time Get Together Shindig Yule Tide Merry Fun Food Celebration Party will be held Tuesday, Dec 17th around 6:30. Make plans to come and bring your people. Its going to be such a fun time as we eat, be merry, and reflect on what an awesome year 2013 has been for us all. There’s a sign up sheet on the bulletin board for anyone wanting to bring a dish.

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THE FOODEE PROJECT- EASY EGGPLANT BOLOGNESE

1. In a large soup pot, heat 2 tablespoons of the bacon fat over medium heat. Add the eggplant and....

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