Weekly Coaching Video & Comedy Night!

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MONDAY’S WORKOUT
PRACTICE

A) 4×3 Back Squat (+2-5) (20 min)

B) 2 Rounds for quality and pace, on the 10:00
500m Row
400m Run
30 Burpees
**8 min cutoff**

AND COMING TUESDAY
COMPETITION

2 rounds, each for time on the 15:00

“Up, Over, Around & Up”
– A distance variation on our beloved Franklin Hill Sprints
Wednesday at 8PM it goes down: The first ever comedy night at CFLA! International headliner Eddie Ifft and Lachlan Patterson are gonna join us. Bring your smile, a loved one or two and have a great night.

In the meantime we’ll work the depth of our squats, “pacing,” and increase our endurance by showing up to the Tuesday’s Franklin Hill run.

Coach KK on week 4

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