Five-K

Five-K

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CFL representing at the 5k

WOD 9-10-12

Snatch Skill Work (15 mins)
1 Snatch + 1 Snatch Balance
Do 1 snatch, lower the barbell to your back, do 1 snatch balance. Work up to a heavy weight.

5 Rounds For Time:
• 30 Russian KB Swings (55/35)
• 10 Supermans
• 200 M Run

Announcements
We are doing a pre-order for the CFL hats. You can get fitted or adjustable. They are $20 each and can be seen on last week’s post entitled “Flat Bill.”

Wendy Holst is celebrating her 40th birthday on Saturday! She is having a big party and would love for everyone to attend. More info can be found on the invitation that is posted to the bulletin board in the gym.

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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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